3 Week Marathon Taper (sub 3:30 target runner)
3 Week Marathon Taper (sub 3:30 target runner)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This is a three week taper designed for runners targeting a sub 3:30 road marathon and has been prepared by Dr Garry Palmer
Over the period of 22 days, the taper in achieved by reducing both volume and duration of the sessions, whilst maintaining intensity.
The plan is best targeting to runners who have been running a minimum of 60 km (40 miles) per week for at least the previous 8-12 weeks in preparation phase. It also assumes they will have previously undertaken at least 2 long steady runs over at least 32 km (20 miles).
The plan uses a combination of target distance (for interval sessions) and heart rate based zone running (for longer aerobic efforts), but the athlete can easily switch these metrics to use the plan as duration based or pace based training sessions.
The plan is suitable for any road based marathon. However, please note, it assumes that race day is on a SUNDAY. The plan can be reused for future races.
The sessions prescribed are based on Dr Palmers book Elite Performance Running; From Middle Distance to Marathon
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
02:05:00 | 02:00:00 |
|
Other
x3
|
01:30:00 | 00:30:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:05:00 | 02:00:00 | |
|
|
01:30:00 | 00:30:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
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- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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Refund Policy
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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