12 week 3:30-4hr hour marathon run-walk (Sunday race)

Average Weekly Training Hours 05:21
Training Load By Week
Average Weekly Training Hours 05:21
Training Load By Week

Welcome to the Run-Walk 3:30-4hr plan. The principal focus of this plan is getting you to use to the run-walk system while sustaining a substantial volume. This plan offers plenty of flexibility and something a little different to get you running toward your personal best in just 12 weeks.

If you'd like to read a more in-depth review on what the run-walk method is and how it could help you run faster checkout our blog http://www.performanceadvantage.co.nz/blog/

Thanks for signing up and I look forward to hearing about how much you enjoyed this program!

Sample Day 1
0:30:00
Easy with strides (Optional)

Nothing specific other than keeping it easy. Heart Rate under Zone 2. At 15min include 5 strides of 100-150m nice and relaxed.

Sample Day 2
1:15:00
Intro to Run-walk

Welcome to the run-walk method. Be prepared to experience a difference style of running! For the first three weeks we're just going to work on introducing you to the method.
Today we're simply running 14min and walking 1min 5 times. That will give us an hour total. The first 14min should start easy and gradually build to marathon pace + 20s. The 2nd, 3rd & 4th running blocks should be at your calculated marathon pace +20s as determined by the run-walk chart attached. The 5th running block is a reverse of the 1st and should be a gradual cool-down.

Sample Day 4
1:15:00
Weekly Tempo Run

Even though you'll be using the run-walk method in your race it's still important to do a weekly sustained tempo effort to overload the cardio and muscular-respiratory systems.
As always progressively warm-up for 10-15min including a couple drills from our youtube channel https://goo.gl/3ioQLF and then rip into a 45min tempo at your marathon running pace.

Sample Day 5
0:30:00
Easy with long strides

Nothing specific other than keeping it easy. Heart Rate under Zone 2 which for most people is going to be calculate by subtracting your age from 180. For 40y/o zone 2 would be 180-40 = 140bpm.
At 15min include 5 strides of 100-150m nice and relaxed.

Sample Day 6
1:40:00
Long Run-Walk

The 19 and 1 method will be the one we'll use on race day. Since the race is still a while away we won't focus on marathon pace just yet. Instead our goal pace/effort will be 1min slower than your marathon pace or your zone 2 heart rate as calculated on Friday. Use the pace chart attached to determine your running pace.
The first and last intervals should be used as a warm-up and cool down.

Sample Day 8
0:30:00
Easy with strides (Optional)

Nothing specific other than keeping it easy. Heart Rate under Zone 2. At 15min include 5 strides of 100-150m nice and relaxed.

Sample Day 9
1:15:00
Run-walk Practice

Same as last week we're simply running 14min and walking 1min 5 times. That will give us an hour total. The first 14min should start easy and gradually build to marathon pace. the 2nd, 3rd & 4th running blocks should be at your calculated marathon pace + 20s as determined by the run-walk chart attached. The 5th running block is a reverse of the 1st and should be a gradual cool-down.

Will O'Connor - PhD
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Performance Advantage

I have PhD in sports science and work with many top endurance athletes. Personally, I love trail running, but will compete in almost anything endurance based.

My coaching philosophy is built around educating athletes and taking time to understand their personal situation and sporting goals.