marathon training plan

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marathon training plan

Author

Veronika Spalekova

All plans by this Coach

Length

20 Weeks

Typical Week

4 Run

Longest Workout

23 miles

Plan Specs

running marathon beginner intermediate

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:24

Veronika Spalekova

triniki coach

I am offering one on one coaching in Bay Area CA; virtual coaching for Sprint through full distance triathlon, ultra running, swimming. I specialize in swim technique, beginners and anybody who is interested to improve their race time!

Sample Day 1

0:45:00
45-minute fartlek

45-minute fartlek run. Fartlek is a Swedish word for speed play. This is a non-structured workout in which you run at a steady pace and add in short surges of faster running. For this workout, alternate running for 5 minutes at a moderate pace with 1 minute at 5K pace.

Sample Day 3

0:52:00
4.97mi
easy 8 km

Run 8 km easy. Run 4 acceleration strides.

Sample Day 5

3.98mi
4*800m threshold

Standard warm up. Run 4 x 800 meter repeats at 5 seconds per mile faster than 5K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.

Sample Day 7

1:13:13
7mi
easy 11km

Standard warm up. Run 11.3 km at an easy pace.

Sample Day 8

5.47mi
3*1600 threshold

Standard warm up. Run 3 x 1600 meter repeats at 10K pace. Jog easy for 800 meters between repeats. Cool down with 800 meters of jogging.

Sample Day 10

6.21mi
easy 10K

Run 10K easy. Run 4 acceleration strides.

Sample Day 12

4.72mi
5*800m intervals

Standard warm up. Run 5 x 800 meter repeats at 5 seconds per mile faster than 5K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.

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