Pacing STRATEGY- Marathon- Training Plan, BLOCK 3 - Sessions 100% Exportable to Garmin

Author

Ironman Certified Coach Joel de Bem. With athletes in more than 10 countries around the world.

All plans by this Coach

Length

5 Weeks

Typical Week

1 Custom, 1 Other, 3 Run, 2 X-Train

Longest Workout

9.94 miles

Plan Specs

running marathon intermediate advanced masters pace based tss based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.


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Learn more about this training block here.

pacing

Focus



    * Entrepreneurs with limited time for training, but who find in sport their valve of escape.


    * Athletes who want to improve their performance in a smart way, whether amateur or professional.


    Unique



    Maybe we will not get to sell 7.000 plans. For the simple fact that we treat each athlete as a unique. You will feel differentiated. You are not a number. You will be part of our legion. We are the link between your journey​​, towards your goal. We have athletes in more than 10 countries around the world.


    commandos plans


    We have training plans for any stage of your training. 


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    The commandos methodology system has been thought for more than a decade. And now, after years of studies and experiments with our athletes around the world, we are offering this method that will enhance every physical capacity to the extreme, without compromising your body and much less your time.
    For any questions about our service, get in touch directly with our coach.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:22
Training Load By Week
Average Weekly Training Hours: 05:22
Average Weekly Breakdown

Joel A. de Bem

Ironman Certified Coach

Triathlon training plans from sprint to an IRONMAN triathlon races, and ENDURANCE sports such as cycling, running and open water swimming. Extremely personalized tracking online training plans which prioritizes the details of each athlete as if it were the only one. All training plans include access to our Ironman Certified Coach and resources including explanatory videos through our youtube channel and social media. Our specialty is the training of executives with limited time for training.

Back to Plan Details

Sample Day 1

1:00:00
82TSS
BLK3-S11/12/13/14-INDOOR-FARTLEK

MS:
1:00 Fartlek style
Keep treadmill on and switch speed constantly
Get tired, jump off treadmill, do exercise,
get back treradmill

Sample Day 2

1:16:31
9.2mi
120TSS
Bl3W11,SS01- decrease interval

WU: (15'on bike trainer 90-95rpm) best choice, or:
3200 build Z2/Z3
MS: 1 x 2000/1600/1200/800/400/200 Z3/4 @400rec Z2
recovery not to slow(Z2/3)
Same pace on every interval (focus on cadence)
CD: 10'easy jog
TT- 1:05

Sample Day 2

0:15:00
7.5TSS
Flexibility (Running)

https://youtu.be/6qe18lyku34

Sample Day 3

0:10:00
BLOCK EXPLANATION

OBJETIVES FOR EACH BLOCK:

http://ironmancertifiedcoach.com/portfolio/block-system/

Sample Day 4

1:24:26
75TSS
Bl3W11,SS02- Fartlek on decrease

WU: (15'on bike trainer 90-95rpm) best choice, or:
3200 build Z2/Z3
MS:
5 x 1000 @ 1'30'' +jog lap
3 x 300 @ 1'rec + jog lap
2 x 200 @ 1'rec
Same pace on every interval (focus on high cadence)
CD: 10'easy jog
TT-1:15

Sample Day 4

0:15:00
7.5TSS
Flexibility (Running)

https://youtu.be/6qe18lyku34

Sample Day 5

0:35:00
48TSS
Hip Alingment

https://youtu.be/rWM1jAHZwu8

Pacing STRATEGY- Marathon- Training Plan, BLOCK 3 - Sessions 100% Exportable to Garmin

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