Browse More Plans

10 WEEKS 3H30´ MARATHON GOAL - PACE BASED

Author

Cesar Hernandez Lloret

All plans by this Coach
No Ratings

Length

10 Weeks

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.

Still have questions about this plan?

Plan Description

This is a 10 weeks plan for a 3h30´ goal Marathon.

It is based on 2 build blocks and a 2 weeks tapering, with a maximum of 72km/week, necessary to achieve your goal.

*materials / facilities needed for this plan:

-elliptical machine

-it's recommended to use TRX , BOSU BALL and FITBALL for all the prevention/core workout.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:39 hrs 2:00 hrs
—— ——
0:20 hrs 0:30 hrs
0:30 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
3:39 hrs 2:00 hrs
—— ——
0:20 hrs 0:30 hrs
0:30 hrs 0:40 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

César Hernández Lloret

CHLENDURANCE

Bachelor degree in Sports Science
ITU Level 3 Triathlon Coach certificate
Swim & Triathlon National Coach Level 3

  • Coach of the Spanish Triathlon Federation at the National Sports Development Center
    -Collaboration through the Iberoamerican Triathlon Federation in training camps with development athletes of other National Federations (Uruguay and Venezuela)

Sample Day 1

0:40:00
3.73mi
MIXED WALK/RUN

10´ SLOW RUN/ 5´ WALK QUICK
15´ SLOW RUN /5´ WALK QUICK
5´ SLOW RUN

Sample Day 3

0:30:00
3.5mi
SLOW STEADY RUN

SLOW PACE RUN, TRY TO BE AT A STEADY PACE

Sample Day 5

0:30:00
3.73mi
ELLIPTICAL+RUN

RECOVERY DAY
25´ EASY ELLIPTICAL, FOLLOWED BY AN EASY 5´RUN

Sample Day 6

0:40:00
4.81mi
EASY RUN

EASY PACE RUN, LOW HRM

Sample Day 8

0:45:00
4.66mi
MIXED WALK/RUN

5´ WALK QUICK/20´ SLOW RUN/
5´ WALK QUICK/15´ SLOW RUN

Sample Day 9

0:35:00
4.14mi
SLOW STEADY RUN

SLOW PACE RUN, TRY TO BE AT A STEADY PACE

Sample Day 9

0:30:00
CORE & PREVENTION

CORE & PREVENTION WORKOUT

$4.95 - Buy Now