10 weeks MARATHON training plan (Sub 3h30)
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Plan Description
Sub 3h30 marathon training plan
Targeted for runners with some experience (already run 10k and half marathon around 45/50min and 1h35/1h45 respectively)
The plan is aiming at 4 runs a week
Key runs are a) long run b) tempo run c) intervals d) easy aerobic run
Weekly distance between 40 and 60km
3h30 marathon is aiming at sub 5min pace (i.e. 4'55 target)
Most tempo runs will be done at 4'40 (+/-)
Most interval runs can be done below 4'20
Long steady run should be done at 5'30 (+/-) depending on the Athete's reponse (HR, RPE) and progress over the course of the program
Any questions contact me. Enjoy the running!
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
4:51 hrs | 3:29 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
4:51 hrs | 3:29 hrs |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
