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3 Week Marathon Taper (sub 3:30 target runner)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Dr Garry Palmer

All plans by this Coach
No Ratings

Length

4 Weeks

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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Includes Structured Workouts

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



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
2:05 hrs 2:00 hrs
Other x3
1:30 hrs 0:30 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:05 hrs 2:00 hrs
Other
1:30 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Dr Garry Palmer

Sportstest

Sportstests' Dr Garry Palmer provides the ultimate personalised coaching & sports testing for cyclists, triathletes and runners. Whether you're a beginner or an elite athlete, knowing your personalised training zones will help you improve faster and to a higher level.

Testing provides a wealth of information such as your Vo2 max, aerobic threshold, lactate threshold, aerobic capacity and much more. Knowing how hard to train and where your weaknesses lie will help you become a better athlete.

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