809E Power-Plan: Marathon <3:00h (10 weeks final), english version

Author

Timon Abegglen

All plans by this Coach

Length

10 Weeks

Typical Week

6 Run, 3 Custom, 2 Strength, 1 Bike

Longest Workout

26.22 miles

Plan Specs

running marathon intermediate advanced time goal power based tss based strength

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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.

Plan by Timon Abegglen

Technical requirements:
A power meter (such as stryd -> www.stryd.com) is required.

Sporty conditions:
- the own FTP (Functional Threshold Power) is known or will be determined before starting the plan. On day 1 of the plan you will find the "FTP Test" with all necessary details in the description.
- aerobic basic endurance is built up
- training level is 5 runs/week and 25km runs at a stretch
- 10km time at approx. 39min

In case of problems, we will be happy to help you set up the individual training zones/account settings:
http://www.marmotatrailrunning.ch/personalcoaching-fitness-trailrunning.html

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:24
Training Load By Week
Average Weekly Training Hours: 09:24
Average Weekly Breakdown

Timon Abegglen

Marmota Trailrunning GmbH

Headcoach / Co-Founder, Marmota Trailrunning GmbH
Fachschul-Dozent für die Bereiche Trainingspraxis, Cardio Training, Ausdauersport

  • Dipl. Medical Fitness Trainer
  • Dipl. Ernährungs Trainer
  • Antara® Rückentrainer I
  • Dipl. Fitness Trainer

Weiterbildungen, Module und Workshops:

  • Ernährung Basic
  • HEART II
  • HEART I
  • Training mit freien Gewichten
  • Training am Kabelzug
  • Cardio Coach (bei Ueli Schweizer)

Back to Plan Details

Sample Day 1

0:55:00
76TSS
FTP test (if not known or not tested for some time)

Your FTP corresponds to the average watt over the 20min test minus 5%.


Example:
Normalized Power (NP) over 20min = 260 Watt
260-5%=247 Watt FTP

In your TrainingPeaks account settings under "Zones" you will find the item "Run Power" (or must be created).

At the point "Threshold" enter "247", underneath "Auto Calculation" select "Choose Type" select "Threshold" and at the point "Choose Method" select "Jim Vance - Running (7)".
Then click on "Calculate" and "accept".
Save and you're done. :-D

Sample Day 1

0:39:40
18.9TSS
stretching / foam rolling

Foot gymnastics (approx. 5-10min)
- see PDF

Stretch (approx. 20-25min)
- Ischios, sumo stretching
- Adductors, standing
- calves (2 exercises; focus on deep-seated calf muscles)
- Quadriceps, horizontal
- Hero opener
(all stretches described in PDF)

Foam rolling (Blackroll) /Fascia (approx. 20-25min)
- Blackroll lower leg, all sides incl. Achilles tendon
- Ischios - Ischios
- Glutaen
- quadriceps
- Tractor tendon
- Back
- Plantar fascia plate with golf ball
- Achilles tendon tactile "by hand"

Sample Day 2

1:35:00
93.9TSS
basic endurance @ 77% FTP (zone 1: easy)

basic endurance / easy

zone 1: basic endurance

borg rating 11-12
(https://www.hsph.harvard.edu/nutritionsource/borg-scale/)

download:
http://www.marmotatrailrunning.ch/downloads/BORG-Skala.pdf

Sample Day 3

0:34:15
38.9TSS
Strength training "45sec set/60sec pause"

1) backsquats (45/60sec set/pause) -> 3 sets
2) lunges (60 left/60 right/75sec set/set/pause) -> 3 sets
3) bench press (45/60sec set/pause) -> 3 sets
4) barbell rowing, bent (45/60sec set/pause) -> 2 sets
5) Lat-pull from above (45/60sec set/pause) -> 2 sets
6) dumbbell side lifting (45/60sec set/pause) -> 2 sets
7) bent dumbbell side lift (45/60sec set/pause) -> 2 sets

Sample Day 3

0:03:00
4.5TSS
FRONT PLANK HOLD

Front plank hold on maximum time. Please note time in the "post-activity comments".

Sample Day 4

0:39:40
18.9TSS
stretching / foam rolling

Foot gymnastics (approx. 5-10min)
- see PDF

Stretch (approx. 20-25min)
- Ischios, sumo stretching
- Adductors, standing
- calves (2 exercises; focus on deep-seated calf muscles)
- Quadriceps, horizontal
- Hero opener
(all stretches described in PDF)

Foam rolling (Blackroll) /Fascia (approx. 20-25min)
- Blackroll lower leg, all sides incl. Achilles tendon
- Ischios - Ischios
- Glutaen
- quadriceps
- Tractor tendon
- Back
- Plantar fascia plate with golf ball
- Achilles tendon tactile "by hand"

Sample Day 4

1:00:00
40TSS
indoor cycle (borg 12-13)

borg rating 12-13
(https://www.hsph.harvard.edu/nutritionsource/borg-scale/)

download:
http://www.marmotatrailrunning.ch/downloads/BORG-Skala.pdf

809E Power-Plan: Marathon <3:00h (10 weeks final), english version

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