Marathon - Break the 4:30 hours in 10 weeks

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 06:35

The sport gave me so much since I won two Ironman-titles - the fastest in 8:54 - and the World- and European Championships as an agegrouper. I love to share my experience and a lot of athletes trust me and my coaching skills. As more and more athletes asked for help and coaching I decided to build these training plans here beside my 1 on 1 coaching. So more athletes can start their journey towards their personal goals. I'd be very happy if you will be one of these.

This plan ensures that you will have everything you need to reach your goal of breaking the 4:30 hours in a marathon.

You'll have 4 run workouts each week and 1-2 massage, Blackrolll or stretching sessions.
To be sure you did everything needed, you have to do the run workouts, but I personally recommend to do the recovery sessions as well, as my experience is that well maintained muscles are faster;-)

So with this plan you can be sure you have everything you need and my full expertise as a pro athlete and physician.

Let's make your dream come true,

Astrid :-)

Sample Day 1
0:53:38
5mi
55.6TSS
Aerobic run

This is an aerobic run in Zone 2 to build your endurance. Please stay within the zones, to ensure your own success.

Sample Day 2
0:30:00
8TSS
Massage, Stretching

Note, a massage by a professional therapist is always my first choice. But if this is not possible, I recommend such things as Blackroll to get your muscles loose.
Do 15 min each side.

Sample Day 3
1:02:45
6mi
83.8TSS
Speedy Aerobic Run

This run is an aerobic run in the upper end of Zone 2 (Aerobic Zone).

Sample Day 5
0:53:38
5mi
55.6TSS
Aerobic run

This is an aerobic run in Zone 2 to build your endurance. Please stay within the zones, to ensure your own success.

Sample Day 6
2:30:15
13.5mi
139.1TSS
Long Aerobic run

#SundayRunDay. Sunday is the best day to build your basic aerobic system, freshen your mind and make sure you'll be at the top of your game on raceday.

Sunday will always be the longest run of the week followed by a rest day on monday. This gives your body enough time to rest and rebuild. So always remember the restday makes you stronger.

Sample Day 7
0:30:00
8TSS
Massage, Stretching

Note, a massage by a professional therapist is always my first choice. But if this is not possible, I recommend such things as Blackroll to get your muscles loose.
Do 15 min each side.

Sample Day 8
0:53:39
5mi
55.6TSS
Aerobic run

This is an aerobic run in Zone 2 to build your endurance. Please stay within the zones, to ensure your own success.

Astrid Stienen
|
triworx-coaching.com

I'm an IRONMAN-Pro, 2x Ironman Champion with a PB of 8:54 and - as an Agegroup-athlete - Ironman World- and European Champion. I love to share all my experience as coach. Seeing my athletes succeed is the fuel of my life and one of the best feelings I know.

So if you also want to succeed and think we can be a good team. Just get coached by me or buy one of my training plans.

I'll help you become who you want as an athlete.

Let's start.

Astrid