Marathon Training 12-week program by TeamKattouf® Coaching & Training

Average Weekly Training Hours 03:22
Training Load By Week
Average Weekly Training Hours 03:22
Training Load By Week

Thank you for visiting the marathon training plan. This plan is designed by Dr. Rick Kattouf II and Cameron Dorn. This plan is for the individual that has between 4 hours and 7.5 hours to train. The plan includes speed work, tempo, hills and many other fun and challenging workouts to have you performing at your best. The plan is based entirely off heart rate and will take your training to the next level. We at TeamKattouf hope you enjoy the journey in training for your marathon of choice! Dream Big, TeamKattouf

Sample Day 3
4.5mi
Run Assessment

**REVIEW ATTACHED PDF ON RUN ASSESSMENT DETAILS**
5k Run Assessment to be performed on the treadmill.
Warm up- 1 mile
Mile 1- 2% grade
Mile 2- 3% grade
Mile 3- 4% grade
Make sure to provide maximum effort throughout the 5k....PUSH IT!

Perform a cool down of at least .5 mile to finish off the day. SEE PDF FOR DETAILS ON DETERMINING YOUR HR ZONES; CLICK LINK ABOVE TITLED, "DETERMINING RUN HEART RATE ZONES 2.PDF"

Sample Day 6
0:34:59
Elliptical

Hop on the Elliptical today for 35 minutes worth of effort in zone 2 throughout.

You can throw in 3 efforts of 2 minutes in zone 3 if you are feeling up to it with recovery being 1 minute in between each.

Sample Day 7
1:30:00
Long Run

negative split run: 30min Z1, 60min Z2; FOR ALL LONG RUNS, CONSUME 1 ENERGY GEL EVERY 30-40 MINUTES; ALSO, CONSUME 1 BOTTLE WATER PER 1 HR FOR YOUR LONG RUN

Sample Day 9
4mi
Tempo Run

1 mile warm up zone 2
2 miles at tempo pace zone 3
1 mile cool down zones 1 and 2

Sample Day 10
0:45:00
Hill Repeats

1 mile warm up zone 1-2
Find a hill anywhere in length from .25 mile to .4 mile and perform 4 repeats up it at Z2-3. Recovery is a nice and slow jog back down the hill
cool down with 2 miles in zones 1 and 2 to finish off the day!

Sample Day 11
0:40:00
Builder

This run is strictly a "builder."
Get the legs going with a 40 minute run today
This can be at your discretion as long as you stay within zones 1-2 throughout.

ENJOY!

Sample Day 13
0:40:00
Swim or Bike

Complete 40 minutes worth of either swimming or biking. You should stay within zones 2 and 3 if biking. If you choose to swim effort level should never exceed a 7 out of 10

Dr. Rick Kattouf II
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TeamKattouf™, Inc.

Sport-Specific (multisport, running, cycling), Nutrition & Body Transformation Coaching.

TeamKattouf™ offers Full Custom Sport Specific, Nutrition & Body Transformation Coaching, published training plans, published meal plans and Nutrition Supplements. Contact us today for a complimentary interview to discuss you, your needs, your goals and what TeamKattouf™ Coaching can do for you, rick@teamkattouf.com, 866-966-1422