16 week Intermediate Marathon 55 mile plan (Mileage Based Plan)
Author
The Training Plan Source Powered by IREP Athletics
All plans by this CoachLength
16 Weeks
Typical Week
5 Run
Longest Workout
26.2 miles
Plan Specs
running marathon intermediate
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Summary
Overview:This training plan runs for a total of 16 weeks and takes you from the base development phase of training through race day. This plan follows an exponential taper to bring you primed to have a personal best race day performance. While the overall stress is strategically decreased the intensity is massaged just the perfect amount to put a fine edge on your fitness and bring you into form and includes a detailed race plan to have you squeezing out every last drop of speed in the tank.
See Full Plan Details Here:
https://www.thetrainingplansource.com/16weekmarathontrainingplan
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***
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.
Prior to using this plan, you should be able to run at least 30 minutes without pain or discomfort.
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
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.
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Stats
Sample Day 1
8 miles Aerobic Z2 steady with
10 x 100 M strides at the end of this effort
Intensity for this workout is 15-25% slower than Goal Race Pace
70-81% of MHR
62-75% of HRR
This effort is building our aerobic capacity and our endurance. This should be an all day pace for us and a good one to tag along with a casual group ride.
Be sure to fuel during this effort and hydrate .75-1.5L/hr depending on environmental conditions.
Strides are important for development of the neuromuscular system. They help up generate optimal firing rate with motor unit recruitment and have us running in good form with a solid mid-foot strike in mid stance. A stride should have us increasing our effort and pace while lengthening our stride length while maintaining or slightly increasing our stride rate. Those with sub-optimal stride rates (less than 90spm) should see a greater increase in cadence. This workout may be done in the grass and barefoot only if terrain is safe and athlete has no history of overuse injury. It is important not to slam on the "brakes" at the end of the effort and let the pace slow down naturally before starting recovery.
Sample Day 3
10 miles Z1-2
Intensity for this workout is 15-25% slower than Goal Race Pace
70-81% of MHR
62-75% of HRR
This effort is building our aerobic capacity and our endurance. This should be an all day pace for us and a good one to tag along with a casual group ride.
Be sure to fuel during this effort and hydrate .75-1.5L/hr depending on environmental conditions.
Sample Day 5
5 miles Z1-2
Be sure to stay below 76% of MHR or 70% of HRR. You should feel better after this run. Preferably this run will be on a soft surface to mitigate ground reaction force and impact stress. This is a great workout to do on a hiking or nature trail. Don't get sluggish in cadence because of the easy nature of this workout. Goal Cadence should still be around 90 steps per minute.
Think of this as sharpening the saw. It should make you feel better not trying to get anything accomplished here but just facilitating recovery
Sample Day 6
3 miles easy warm up Z1-2
8 miles at Goal Marathon Pace
2 miles easy cooldown Z1-2
Sample Day 9
4 miles Z1-2
Be sure to stay below 76% of MHR or 70% of HRR. You should feel better after this run.
Preferably this run will be on a soft surface to mitigate ground reaction force and impact stress. This is a great workout to do on a hiking or nature trail. Don't get sluggish in cadence because of the easy nature of this workout. Goal Cadence should still be around 90 steps per minute.
Think of this as sharpening the saw. It should make you feel better not trying to get anything accomplished here but just facilitating recovery
Sample Day 10
2 miles easy Z1-2
4 miles at Z4 (15k-HM pace)
2 miles easy Z1-2
82-91% of MHR
77-88% of HRR
Sample Day 12
4 miles Z1-2
Be sure to stay below 76% of MHR or 70% of HRR. You should feel better after this run.
Preferably this run will be on a soft surface to mitigate ground reaction force and impact stress. This is a great workout to do on a hiking or nature trail. Don't get sluggish in cadence because of the easy nature of this workout. Goal Cadence should still be around 90 steps per minute.
Think of this as sharpening the saw. It should make you feel better not trying to get anything accomplished here but just facilitating recovery