Marathon Build I + II

Author

The Training Plan Source Powered By IREP Athletics

All plans by this Coach

Length

8 Weeks

Typical Week

5 Run

Longest Workout

6.46 miles

Plan Specs

running marathon beginner intermediate

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

CertsOverview:This training plan runs for a total of 8 weeks and takes you from the end of the foundational base development up to the peak phase of training. This plan places an emphasis on aerobic development along with the skills to compliment the engine we are building. Athletes completing this build will be ready to fire on all cylinders as the volume and intensity progresses into the build.
See Full Plan Overview Here:

https://www.thetrainingplansource.com/marathon-build-phase-1-2


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


Logos


Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Prior to using this plan, you should be injury free, able to exercise vigorously, and have the time available to be consistent.


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:18

The Training Plan Source Powered By IREP Athletics

The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.

Back to Plan Details

Sample Day 1

0:00:01
Before you start

Thank you for your purchase of an IREP Atheltics / The Training Plan Source Training Plan

If you have any inquiries regarding this plan please forward them to coach@thetrainingplansource.com and one of our coaches will be happy to assist you.

You can always visit us at www.TheTrainingPlanSource.com and www.IREPathletics.com for additional information on our service and to select the next plan as your training progresses.

Attached is a Training Plan Instruction guide.

Sample Day 7

1:20:00
40TSS
80 minutes No Structure

80 minutes middle of Z2

This is a non-structured run. The goal is to get into the middle of your aerobic zone and hold it. When you encounter hills on your route maintain effort and not pace.

Cadence goal of 90 steps per minute for this workout. Concentrate on good form throughout. It is good practice to rotate and shuffle through focus areas. While it is a non-structured run it does not mean there is nothing to worry about. Stay focused and have a purpose!
- Forward lean produced from ankles
- Shoulders down and relaxed
- Arm Carriage elbow less than 90 degrees
- elbows in
- cadence 30+ foot strikes per leg in 20 seconds
- elbows tucked in
- eyes down 30 ft in front of you
- stride length no more than 6 inches in front of your center of mass

Sample Day 14

1:25:00
41.7TSS
2 x 30 Z2 with 5 Easy

10 minutes easy warm up with Dynamic Mobility
- Wooden Soldiers (Straight Leg march)
- Walking Lunge
- Carioca
- Side Shuffle
- Skipping
++
2 x 30 minutes Mid-upper Z2 with 5 minutes Bottom of Z2 easy
++
5 minute cooldown very easy Z1

Sample Day 21

1:30:00
45TSS
90 minutes No Structure

90 minutes middle of Z2

This is a non-structured run. The goal is to get into the middle of your aerobic zone and hold it. When you encounter hills on your route maintain effort and not pace.

Cadence goal of 90 steps per minute for this workout. Concentrate on good form throughout. It is good practice to rotate and shuffle through focus areas. While it is a non-structured run it does not mean there is nothing to worry about. Stay focused and have a purpose!
- Forward lean produced from ankles
- Shoulders down and relaxed
- Arm Carriage elbow less than 90 degrees
- elbows in
- cadence 30+ foot strikes per leg in 20 seconds
- elbows tucked in
- eyes down 30 ft in front of you
- stride length no more than 6 inches in front of your center of mass

Sample Day 35

1:30:00
44.2TSS
3 x 20 Z2 with 5 Easy

10 minutes easy warm up with Dynamic Mobility
- Wooden Soldiers (Straight Leg march)
- Walking Lunge
- Carioca
- Side Shuffle
- Skipping
++
3 x 20 minutes Mid-upper Z2 with 5 minutes Bottom of Z2 easy
++
5 minute cooldown very easy Z1

Sample Day 42

1:40:00
50TSS
100 minutes No Structure

100 minutes middle of Z2

This is a non-structured run. The goal is to get into the middle of your aerobic zone and hold it. When you encounter hills on your route maintain effort and not pace.

Cadence goal of 90 steps per minute for this workout. Concentrate on good form throughout. It is good practice to rotate and shuffle through focus areas. While it is a non-structured run it does not mean there is nothing to worry about. Stay focused and have a purpose!
- Forward lean produced from ankles
- Shoulders down and relaxed
- Arm Carriage elbow less than 90 degrees
- elbows in
- cadence 30+ foot strikes per leg in 20 seconds
- elbows tucked in
- eyes down 30 ft in front of you
- stride length no more than 6 inches in front of your center of mass

Sample Day 49

1:45:00
51.7TSS
3 x 25 Z2 with 5 Easy

10 minutes easy warm up with Dynamic Mobility
- Wooden Soldiers (Straight Leg march)
- Walking Lunge
- Carioca
- Side Shuffle
- Skipping
++
3 x 25 minutes Mid-upper Z2 with 5 minutes Bottom of Z2 easy
++
5 minute cooldown very easy Z1

Marathon Build I + II

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