Marathon Peak I + II

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:31

CertsOverview:This training plan runs for a total of 8 weeks and takes you from the end of the build up to the taper of training into race week. This plan places an emphasis on aerobic development along with the skills to compliment the engine we are building. Athletes completing this peak has embedded specificity to make sure you are ready for your marathon a few short weeks away.

See Full Plan Overview Here:

https://www.thetrainingplansource.com/marathon-peak-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.

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 2
1:15:00
7.21mi
7 x 800m on 400m recovery

1 mile (1600M) warm up on the track
7 x 1/2 mile (800m) Hard approx 5k pace with 400 meters easy jog between each
1 mile (1600M) warm up on the track

We will stimulate some of our type II fibers in this workout. It is important that we don't create a horseshoe or "U" type effort curve during this workout. (You do this by starting out fast slowing to recover and speeding up at the end of the interval). Alternatively what I want you to do is gradually build into the effort for the interval and finish strong. I should see either a very steady effort across the interval or a slight increase in effort as the interval progresses.

Sample Day 4
1:51:00
105.6TSS
3 x 25 Tempo / 5 easy

Warm Up:
5 minutes easy Z2
5 minute dynamic warmup
Dynamic Warm up: Butt Kickers, A skips, Paw Drill, lateral shuffle www.youtube.com/irepathletics
++
Prep Set:
3 step progression:
30 second Hard / 1m30 easy walking recovery
30 second Harder / 1m30 easy walking recovery
30 Second Hardest (1 mile pace max) / 1m30 easy walking recovery
++
Main Set:
3 x 25 tempo (middle of Z3) with 5 minutes easy after each
* Like the name implies the tempo effort should be upbeat and rhythmical in nature. This should be challenging and require focus but not be searing. Target cadence for this effort is 90 steps per minute.
++
5 minute cooldown easy Z1

Sample Day 7
1:50:00
55TSS
110 minutes No Structure

110 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 9
1:12:00
78.1TSS
3 x 12 Threshold / 5 easy

Warm Up:
5 minutes easy Z2
5 minute dynamic warmup
Dynamic Warm up: Butt Kickers, A skips, Paw Drill, lateral shuffle www.youtube.com/irepathletics
++
Prep Set:
3 step progression:
30 second Hard / 1m30 easy walking recovery
30 second Harder / 1m30 easy walking recovery
30 Second Hardest (1 mile pace max) / 1m30 easy walking recovery
++
Main Set:
3 x 12 threshold Z4 with 5 minutes easy Z1 after each
* The Lactic Threshold is the effort level where you body is still able utilize and deal with the lactate being produced. Think of this as pouring fluid through a funnel, we want to be pouring fluid at the fastest rate possible so we want to be pouring so it is right at the top of the rim of the funnel but not spilling over. If done right this should bring your right to the edge of not being able to sustain it. Fight through it.
++
5 minute cooldown easy Z1

Sample Day 14
2:00:00
59.2TSS
3 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
++
3 x 30 minutes Mid-upper Z2 with 5 minutes Bottom of Z2 easy
++
5 minute cooldown very easy Z1

Sample Day 30
1:21:00
98.9TSS
2 x 25 Threshold / 5 easy

Warm Up:
5 minutes easy Z2
5 minute dynamic warmup
Dynamic Warm up: Butt Kickers, A skips, Paw Drill, lateral shuffle www.youtube.com/irepathletics
++
Prep Set:
3 step progression:
30 second Hard / 1m30 easy walking recovery
30 second Harder / 1m30 easy walking recovery
30 Second Hardest (1 mile pace max) / 1m30 easy walking recovery
++
Main Set:
2 x 25 threshold Z4 with 5 minutes easy Z1 after each
* The Lactic Threshold is the effort level where you body is still able utilize and deal with the lactate being produced. Think of this as pouring fluid through a funnel, we want to be pouring fluid at the fastest rate possible so we want to be pouring so it is right at the top of the rim of the funnel but not spilling over. If done right this should bring your right to the edge of not being able to sustain it. Fight through it.
++
5 minute cooldown easy Z1

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.