4H GOAL MARATHON PLAN 10 WEEKS

Author

Cesar Hernandez Lloret

All plans by this Coach

Length

10 Weeks

Typical Week

4 Run, 2 Day Off, 1 Strength, 1 Other

Longest Workout

13.77 miles

Plan Specs

running marathon beginner masters weightloss time goal pace based

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Summary

This is a 10 weeks plan for a 4h goal Marathon.

It is based on 2 build blocks and a 2 weeks tapering, with a maximum of 67km/week, necessary to achieve your goal.

*materials / facilities needed for this plan:

-elliptical machine

-it's recommended to use TRX , BOSU BALL and FITBALL for all the prevention/core workout.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:02

César Hernández Lloret

CHLENDURANCE

Bachelor degree in Sports Science
ITU Level 3 Triathlon Coach certificate
Swim & Triathlon National Coach Level 3

  • Coach of the Spanish Triathlon Federation at the National Sports Development Center
    -Collaboration through the Iberoamerican Triathlon Federation in training camps with development athletes of other National Federations (Uruguay and Venezuela)

Back to Plan Details

Sample Day 1

0:40:00
3.73mi
MIXED WALK/RUN

10´ SLOW RUN/ 5´ WALK QUICK
15´ SLOW RUN /5´ WALK QUICK
5´ SLOW RUN

Sample Day 3

0:30:00
3.5mi
SLOW STEADY RUN

SLOW PACE RUN, TRY TO BE AT A STEADY PACE

Sample Day 5

0:30:00
3.73mi
ELLIPTICAL+RUN

RECOVERY DAY
25´ EASY ELLIPTICAL, FOLLOWED BY AN EASY 5´RUN

Sample Day 6

0:40:00
4.66mi
EASY RUN

EASY PACE RUN, LOW HRM

Sample Day 8

0:45:00
4.42mi
MIXED WALK/RUN

5´ WALK QUICK/20´ SLOW RUN/
5´ WALK QUICK/15´ SLOW RUN

Sample Day 9

0:35:00
4.08mi
SLOW STEADY RUN

SLOW PACE RUN, TRY TO BE AT A STEADY PACE

Sample Day 11

0:45:00
5.38mi
PROG. PACE RUN

45´RUN , PROGRESSIVE PACE,, STARTING VERY EASY (about 5.25´/KM), FROM 35´ TO 40´ 5´00 PACE.

LAST 5 MINUTES COLD DOWN

4H GOAL MARATHON PLAN 10 WEEKS

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