12 Week Sub 2:55 Advanced Marathon Block - Sunday Race

Training Load By Week
Training Load By Week


12 Week Sub 2:55 Advanced Marathon Block | 70-80 miles per week


"It's not what you get from your training, it's what you become from your training"


Built for athletes who are looking to achieve a NYC Marathon qualifying time or dip in under the 2:55 mark at their next marathon. The marathon block is big on miles, big workouts, and is for athletes looking for a good challenge.

Road Racing
Created by USATF Level 2 Endurance Coach and Athlete Andrew Simmons. This plan is built on the knowledge gained from years of coaching, and 10+ years as an amateur elite runner (36+ Marathon or longer distance race finishes, 10+ sub 2:50). Andrew has a passion for coaching that is evident in not only his personal performances but in the success his athletes see on race day.


This plan delivers a 12 week training schedule that will have you training 8-10+ hours per week with a standard 4 week periodization schedule. Each week follows a familiar pattern with recovery running days balancing your workout days. This plan focuses extensively on building your ability to manage your goal race pace. This includes implementing 2 speed or tempo workouts per week as well as integrating race specific workouts where you will run at or below race pace for extensive periods. This plan can be set to start on any Monday and will run for 12 Weeks.


Before you jump in you should be able to complete:

  • A challenging mountain 50K
  • Be confident with basic strength training movements
  • Marathon or longer nutrition and hydration strategies


  • You can find us on the web at lifelongendurance.com or email Coach Andrew directly at :andrew@lifelongendurance.com




    Banner 2

    Sample Day 2
    6mi
    Aerobic Run

    6 Miles of Easy Aerobic Run - Heart rate goals should be to stay in Zone 2 and maintain a conversational pace

    Sample Day 3
    8mi
    Aerobic Easy Run

    8 Miles of Easy Aerobic Run - Heart rate goals should be to stay in Zone 2 and maintain a conversational pace

    Sample Day 6
    16mi
    Long Run

    16 Miles controlled and easy pacing. Fueling every :45 minutes.

    If the body feels good you can do the last 5km as a progression to Marathon Goal Pace

    Sample Day 7
    4mi
    Aerobic Recovery

    This is an aerobic recovery run. Pace is not important here, keep it zone 2 and find your groove.

    Long stretch and recovery session with the foam roller

    Sample Day 9
    6mi
    Aerobic Run

    6 Miles of Easy Aerobic Run - Heart rate goals should be to stay in Zone 2 and maintain a conversational pace

    Sample Day 10
    8mi
    Aerobic Easy Run

    8 Miles of Easy Aerobic Run - Heart rate goals should be to stay in Zone 2 and maintain a conversational pace

    Sample Day 13
    13.94mi
    Long Run as workout

    2 Miles Easy
    4x 3km ON @ -;10 of goal MP, 1km Float @ Zone 2 aerobic
    2 Miles Easy

    Andrew Simmons
    |
    Lifelong Endurance

    Coach Andrew Simmons draws from certification, experience, and hard science to help athletes achieve there goals. Andrew specializes in working with distance runners looking to conquer the 5K to the marathon and beyond.

    Run Coaching:

    • Road Running (Mile - Marathon)
    • Ultra Running (50K - 100 Mile)
    • Sky Running/ Mountain Running

    Services:

    • Running Specific Strength and Condtioning
    • Injury Specfic Strength and Conditioning (will work alongside PT team)
    • Running Form and Gait Analysis