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ADVANCED MARATHON LEVEL 1: TRAINING PLAN

Author

Wilson Komen

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Length

16 Weeks

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Plan Description

16 WEEKS: ADVANCED MARATHON LEVEL 1
Goal Time: 3:30:00 - 3:10:00

This plan is designed for runners who have completed a minimum of two full marathons in addition to regular half marathon and 10KM races as part of their training cycles. These runners should have 5 years of consistent training experience and should be able to begin their training by completing 43 miles in the first week, with an initial long run of 16 miles.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
45mi 22mi
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Workouts Per Week Weekly Average Longest Workout
45mi 22mi
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Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Wilson Komen

coach kiprunning

A competitive runner himself, Wilson Komen brings nearly a decade of experience to his coaching. He sees it as his mission to help all of his runners—new and experienced alike—maintain healthy, consistent training regimens that will lead to rewarding racing experiences.

Coach Wilson Komen is certified by the Road Runners Club of America.

Sample Day 1

7mi
EASY STEADY

Run type: easy steady: 3mi, warm up: main 4mi @7:20 to 8:20, HR(60-85) cool down, none: Total distance= 7mi

Sample Day 2

8mi
STEADY PACE

Run type: steady pace: 3mi, warm up: main 5mi @ 6:50 to 7:10, HR(83:87) cool down, none: Total distance = 8mi

Sample Day 3

5mi
EASY STEADY

Run type: easy steady: 2mi, warm up: main 3mi @ 7:20 to 8:20, HR(60-85) cool down, none: Total distance= 5mi

Sample Day 4

7mi
TEMPO RUN

Run type: Tempo run, steady pace: 2mi, warm up: main 4mi @ 6:31 to 6:50, HR(85-90) 1mi, cool down: Total distance= 7mi

Sample Day 6

16mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 13mi @ 7:24 to 8:40, HR(60-85) cool down, none: Total distance = 16mi

Sample Day 8

7mi
EASY STEADY

Run type: easy steady: 3mi, warm up: main 4mi @7:20 to 8:20, HR(60-85) cool down, none: Total distance= 7mi

Sample Day 9

8mi
STEADY PACE

Run type: steady pace: 3mi, warm up: main 5mi @ 6:50 to 7:10, HR(83:87) cool down, none: Total distance = 8mi

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