Marathon - Sub 3:30 (3h 30min) - 10 weeks

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Marathon - Sub 3:30 (3h 30min) - 10 weeks

Author

Christian Decker

All plans by this Coach

Length

10 Weeks

Typical Week

2 Strength, 4 Run, 1 Day Off

Longest Workout

26.22 miles

Plan Specs

running marathon intermediate time goal hr based pace based tss based

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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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

The Coach of 2x Ironman-Champion Astrid Stienen has build this plan to bring you to the Marathon finish in Sub 3.30 hours. This plan is ideal for intermediate or advanced runners who have 5:30 - 7:30 hours of training time each week. Please note that some additional stretching and massage is also integrated in the plan. Before starting to prepare for your race you should run regularly for some weeks already and also be familiar with some shorter efforts and intervals.

The workout schedule includes up to 4 runs per week, plus 2 optional strength workouts per week.

Key workouts in this plan include the following:

Endurance Runs: Steady runs of 45 to 60 minutes at FTHR 69-83%.

Long Runs: Steady runs of 2:00h to 3:25h at FTHR 65-75%.

Intervals/Speed Sessions: Runs featuring intervals at VO2max pace separated by easy jogging recoveries.

Tempo Runs: Learn to run at your Threshold pace.

The included plan consists Training Peaks structured workout format, which will make things even easier for you. You can see your own training targets and zones for every workout through the daily workout e-mail reminders and mobile notifications. And furthermore you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app, which helps you to get a sense of the entire Workout by taking just one look at the easy to understand graphs and segments for every part of your training. You will no longer have to read through long descriptions and get everything at a glance. My athletes prefer this comfort since TrainingPeaks offers this awesome feature.

Structured workouts can be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps, RacerMate, and some more. All you have to do is click “Export” and select the proper file format for your device. For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

Have fun and reach your personal goal. triworx-coaching.com makes you #performingperfect. Visit our website for more information about us.

Of course, there is also the option of an one on one phone, skype or email consultation. This would be at an extra cost giving you the opportunity to speak with with me in person, at $150/hr. For more info or to setup a consult send a note to: triworx@icloud.com.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:05
Training Load By Week
Average Weekly Training Hours: 07:05
Average Weekly Breakdown

Christian Decker

triworx-coaching.com

You have a dream of reaching goals in sport? As a coach I'll help you making this dream become reality. Pro-Champions as well as Agegroup Champions trust in my skills. I offer remote-coaching combined with weekly Skype calls, to be as close as possible to you. I analyze your training data-driven to get the most efficient plan for you.If you like a more self driven training as a runner I also offer pre built training plans. No matter what you choose, I make your dream reality. Chris

Sample Day 1

0:30:00
Blackroll, Stretching

Take some time to loosen your muscles and perform some stretching, 15 min each

You might have signed up for a yoga class? Then you can easily skip one scheduled stretching. We recommend stretching at least twice a week, like foam rolling. Instead of foam rolling you can schedule a massage here and there.

Sample Day 2

1:22:00
9.44mi
97.7TSS
Intervall Session/Speed Work 4 x 2k @MP

Start with a warm up at a pace of 5:50 - 6:00min/km and 69-83% of your FTHR, followed by 4 intervalls of 2k at a pace of 4:58min/km and at 85-90% FTHR with 5 minutes (or 800m jog) rest in between. This is supposed to be your Marathon Pace. Rest in between means easy jog. After that run home and warm down at a pace of 5:50-6:00 min/km and 69%-83% of your FTHR.

Sample Day 4

1:00:00
6.84mi
67.4TSS
Endurance Run

Use this run to build your basic endurance. In order to achieve this, please do not run significantly faster than the average pace shown.
Remember during your run, it should feel easy. Don't get distracted by other runners passing you, you are working on speed on other days.
HR should be 69-83% of FTHR.

Sample Day 5

1:12:00
8.08mi
85.5TSS
Tempo Run

First 3k warm up at 69%-83% of your FTHR and a pace of 5:30 - 6:00min/km. Followed by 7k at a pace of 5:10 min/km and a FTHR from 84%-94%. Easy jog for the last 3k at pace slower than 5:30min/km.

Sample Day 6

0:30:00
Blackroll, Stretching

Take some time to loosen your muscles and perform some stretching, 15 min each

Sample Day 7

2:20:00
14.91mi
136.9TSS
Long Run

Use this run to build your basic endurance. In order to achieve this, please do not run significantly faster than the average pace shown.
The long runs will be your cruise runs, take those really easy as they already have a high impact on your muscles and bones.
HR should be 69-83% of FTHR.

Sample Day 8

0:30:00
Blackroll, Stretching

Take some time to loosen your muscles and perform some stretching, 15 min each

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