Marathon Plan

Author

Rebecca Neumeier

All plans by this Coach

Length

21 Weeks

Typical Week

3 Run

Longest Workout

2:30 hrs

Plan Specs

running marathon intermediate multi day

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Intermediate Marathon training plan for goal marathon time of 3:30-4:15.

Expectation that runner is already running 3 days a week for at least 2-3 hours per week.

Prior marathon experience is assumed.

If running base is 20-30 miles before starting this plan you may skip the first couple weeks if needed.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:43

Rebecca & Stuart

Watts Up Training

Watts Up Training provides structured indoor training and training plans for people who want to maximize their training time on the bike. We provide custom built training sessions designed to improve your cycling performance. If you are local to us we have training classes 5 days a week.

If you’re looking for your best Ironman bike split, want to hang with the local Friday ride, or simply to get a new PR on your favorite Strava Segment, we can help!

Back to Plan Details

Sample Day 1

0:45:00
45 Aerobic Run

Easy run. Stay aerobic the whole run.

Sample Day 3

1:00:00
60 min Aerobic Run

Easy Run. Stay aerobic entire run.

Sample Day 5

1:00:00
60 min Aerobic Run

Easy Run. Stay aerobic entire run.

Sample Day 8

1:00:00
Run Threshold Test

TURN OFF AUTO LAP ON YOUR WATCH
15:00 Warm up gradually building up to raise your HR
30:00 all out run. Press lap button at start of effort. After 10 minutes press lap button. run 20 more minutes then press lap button.
15:00 Cool down

Goal is to find your threshold pace and HR for running. The threshold is when if you go over that number (HR of pace) you are running anaerobically (without oxygen).

Choose a location as flat as possible where you can run continuously with out being stopped. Preferably in a location you can repeat this test in the future.

Sample Day 10

1:00:00
60 min Aerobic Run

Easy Run. Stay aerobic entire run.

Sample Day 12

1:00:00
60 min Aerobic Run

Easy Run. Stay aerobic entire run.

Sample Day 15

1:00:00
60 min Fartlek (6) run

15:00 warm up
6 X 20 second fartlek efforts. Completely recover between efforts (get HR back down to aerobic/easy zone)
Cool down for remaining time

Marathon Plan

$40.00 - Buy Now