#35 Marathon 8 weeks (for beginners) (Rus)

Author

Igor Lishchynskyy

All plans by this Coach

Length

8 Weeks

Typical Week

3 Run

Longest Workout

26.1 miles

Plan Specs

running marathon beginner intermediate masters weightloss time goal multi day power based hr based pace based tss based strength base period

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Summary

You have already overcome a few half-marathon and ready to conquer a marathon. Training program with preparation for 8 weeks.
Вы уже преодолели несколько полумарафонов и готовы покорить марафон. Тренировочная программа с подготовкой на 8 недель.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:00

Igor Lishchynskyy

Igor LI

Professional coach.
My athletes have such records: 400m(F)-52,42; 800m(F)-1.57,32; 1500m(F)-4.00,04; 3000m-(F)-8.53,9; 3000m-indoor(F)-8.41,01; 3000m-steeplchase(F)-9.46,91; 10000m(F)-33.16,61; 800m(M)-my PB-1.48,82; 1500m(M)-3.38,44; my PB-3.40,23; 3000m(M)-7.42,94; 5000m(M)-3.12,35; 1000m(M)-28.09,71; marathon(M)-2.10,18

Back to Plan Details

Sample Day 1

1:05:00
6.84mi
Interval Run 5*3`(21km)

легкий бег 30', 5*3'(в темпе бега на 21км)/отдых 3', заминочный бег 5'

Sample Day 3

0:50:00
6.21mi
Run 40`(42km)

непрерывно: разминка 5мин, бег 40' (темпе бега на 42 км), заминка 5мин

Sample Day 6

1:40:00
11.81mi
Long Run 100`

непрерывно: легкий бег 100'

Sample Day 8

1:10:00
7.46mi
Interval Run 6*3`(21km)

легкий бег 30', 6*3'(в темпе бега на 21км)/отдых 3', заминочный бег 5'

Sample Day 10

1:00:00
7.46mi
Run 50`(42km)

непрерывно: разминка 5', бег 50' (темпе бега на 42 км), заминка 5'

Sample Day 13

1:50:00
13.05mi
Long Run 110`

непрерывно: легкий бег 110'

Sample Day 15

1:15:00
7.77mi
Interval Run 7*3`(21km)

легкий бег 30', 7*3'(в темпе бега на 21 км)/отдых 3', заминочный бег 5'

#35 Marathon 8 weeks (for beginners) (Rus)

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