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Road/Flat Trail Marathon - Heart Rate Based

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Road/Flat Trail Marathon - Heart Rate Based

Author

Uphill Athlete

All plans by this Coach
4.74 (42)

Length

24 Weeks

Plan Description

This 24 week plan is for a road or (flatter) trail marathon length (30-40km) race. It assumes a fairly low level of running fitness (under 10 miles/week) to begin with. If you have not trained for or run a race of 10-15km before or in the last 6 months then we strongly recommend that you extend the first 6 week transition period to at least 8 and preferable 10 weeks as this will condition your legs to the pounding of daily running that you will need to sustain the high workloads in the middle weeks of the plan. Do this by repeating Week 2 and Week 5 to make an 8 week Transition Period. To make this 10 weeks if you are very new to running, repeat Weeks 2, 3, 5, 6 to add the additional Transition period weeks.

The volume of training is given in hours rather than in miles or kilometers to account for the wide variations in running paces. Some runs are of a recommended maximum distance and time in the later parts of the plan.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
05:19:00 04:00:00
Other x1
00:04:00 01:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
05:19:00 04:00:00
Other
00:04:00 01:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Uphill Athlete by Steve House

Uphill Athlete

Uphill Athlete has a strong mission: to inspire and educate mountain athletes through education and celebration. We wrote the books on training for mountain sports. On our website, you'll find a wealth of science-based, mountain-proven resources, including articles, videos, and podcasts. From trail running to climbing Everest, our expertise covers it all.

Uphill Athlete offers coaching, a monthly membership program, training plans, and valuable free resources for learning and enjoyment.


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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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