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18 Week Marathon Training Cycle | 55-70 Miles Per Week + Strength Training

Author

Andrew Simmons

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Length

18 Weeks

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Plan Description


18 Week Advanced Marathon Plan | 55-70 miles per week


"It's not what you get from your training, it's what you become from your training"


Built for athletes who are looking to take their training to the next level. This plan is built around 6 days of running with long runs on Sunday, and a full recovery day on Monday. Built out of here is a steady amount of mileage that most athletes need 3+ years of marathon training under their belt to feel comfortable with. Significant speed work and threshold hold work will turn you into an aerobic marathon monster.

Road Running
Created by USATF Level 2 Endurance Coach and Athlete Andrew Simmons. This plan is built on the knowledge gained from years of coaching, and 10+ years as an amateur elite runner (36+ Marathon or longer distance race finishes). Andrew has a passion for coaching that is evident in not only his personal performances but in the success his athletes see on race day.


This plan delivers an 18 week training schedule that will have you training 8-10+ hours per week to build towards a goal marathon. Each week follows a familiar pattern with recovery running days balancing your workout days. This plan follows a 4 week periodization with a down week or recovery week every 4th week. This recovery week accompanies a shift in the training to increase mileage and intensity so it’s well timed. This plan has produced numerous sub 3:00 finishes and is best for athletes who enjoy mileage and aren’t necessarily needing 2 threshold workouts every week to feel satiated. This plan can be set to start on any Monday and will run for 18 Weeks.


Strength Training in this plan is focused on building a storng powerful lowerbody. This is rooted in a focused power and functional strength program. The strength days are combined with your off days and one of your lighted days to keep you motivated and doing active recovery on days after big runs. As you approach the racing season built into this plan, strength tapers off so you can feel fresh and prepared to do your best! This is an excellent way to facilitate recovery without taking on the pounding of running!


Before you jump in you should be able to complete:

  • Have run multiple 55+ Mile weeks in the past
  • Successful in fueling for your marathons
  • 16 miles in one go


  • You can find us on the web at lifelongendurance.com or email Coach Andrew directly at :andrew@lifelongendurance.com




    Banner 2



    Training Plan Sample Week

    Stats

    Average Weekly Breakdown

    Workouts Weekly Average Longest Workout
    Runx6
    0:08 hrs 1:17 hrs
    Strengthx2
    —— ——
    Workouts Per Week Weekly Average Longest Workout
    Run
    0:08 hrs 1:17 hrs
    Strength
    —— ——

    Training Load By Week


    This plan works best with the following fitness devices:

    • Heart Rate Monitor
    • GPS

    All supported devices

    Andrew Simmons

    Lifelong Endurance

    Coach Andrew Simmons draws from certification, experience, and hard science to help athletes achieve there goals. Andrew specializes in working with distance runners looking to conquer the 5K to the marathon and beyond.

    Run Coaching:

    • Road Running (Mile - Marathon)
    • Ultra Running (50K - 100 Mile)
    • Sky Running/ Mountain Running

    Services:

    • Running Specific Strength and Condtioning
    • Injury Specfic Strength and Conditioning (will work alongside PT team)
    • Running Form and Gait Analysis