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#153 42km - 10 weeks

Author

Igor Lishchynskyy

All plans by this Coach
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Length

10 Weeks

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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Plan Description

You have already overcome a few half-marathon and ready to conquer a marathon. Training program with preparation for 10 weeks.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:06 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
4:06 hrs 2:30 hrs

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

Sample Day 1

1:05:00
79.9TSS
Interval Run 5*3'[3`]

run 30', fast run on 3'[ recovery 3`], cool down 5'

Sample Day 3

0:50:00
67.5TSS
Tempo Run 40`

warm up 5', Tempo run , recovery 5`

Sample Day 6

1:40:00
128.8TSS
Long run 100`

Easy long run

Sample Day 8

1:10:00
76.2TSS
Run uphill 10*30sec + pace run 5min

Warm up 30min. Acceleration uphill 10usk * 30sec. Accelerations should be performed widely, freely, with active lifting of the thigh. Down is a very easy run. The pulse must be restored to 120 bpm. If the pulse does not recover, then go down on foot. After acceleration it is necessary to run 5min at a given pace. Cool down 10min

Sample Day 10

1:00:00
82.1TSS
Tempo Run 50`

warm up 5', Tempo run , recovery 5`

Sample Day 13

1:50:00
142TSS
Long run 110`

Easy long run

Sample Day 15

1:17:00
95.1TSS
Interval Run 7*3'[3`]

run 30', fast run on 3'[ recovery 3`], cool down 5'

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