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12 Week Marathon - Intermediate

Author

David Sullivan

All plans by this Coach
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Length

12 Weeks

Plan Specs

running marathon intermediate advanced hr based pace based strength

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Plan Description

- This is a program for runners who will be starting off of a decent base of running
- Program starts at 4:45 running duration and peaks at 7:30 running duration
- Focus is placed on low heart rate endurance running
- Basic strength sessions are included to keep muscles activated
- Form focus and technique are encourage during speed, tempo and progressive runs
- Accurate zones should be set to ensure correct zones are followed through sessions
- Small tweaks can be made to upgrade program to an advanced Personal Best program



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:38 hrs 3:00 hrs
1:02 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:38 hrs 3:00 hrs
1:02 hrs 0:45 hrs
—— ——

Training Load By Week


David Sullivan

Wingman Multisport Coaching

I am online coach based in South Africa.
My coaching has evolved from group based triathlon to online coaching for all endurance sports.
I specialise in the half and full distance triathlon but have also coached many stage racing mountain bikers, trail runners, ultra road runners and long distance open water swimmers.
My programs are built with a lot of focus on strength, technique and form.
I add most value to an athlete by designing programs that maximise the time they have to train.

Sample Day 1

0:45:00
FB1/8

workout goal: 
full body strength building

muscle warmup: 
10 shoulder rolls, 10 torso rotations, 5 alternating quick side stretches, 5 air squats, 5 alternating quick lunges, 10 heel raises, 5 ankle rolls, full body shake out

cardio warmup: 
5min skipping/rowing/starjumps

strength set:
try add weight over the 3 sets
3 x 10 deep squats
3 x 10 single leg dead lifts (straight back, slightly bent knee, push free leg backwards to balance)
3 x 10 backward lunges (keep all weight on front foot)
3 x 20 calf raises (full stretch downwards)
3 x 20 russian twists (on your bum, feet off floor, spine at 45deg to floor, twist upper body and touch floor either side)
3 x 20 pushups (keep bum above back always)
3 x 10 squat into overhead push (grab any weight, hold it above head, squat low and then on the way up, thrust the weight above your head)
4 x 30sec plank (bum above back always)

cooldown stretch:
calves, quads, hamstrings, hips flexors, glutes, lower back, full body shake out

Sample Day 2

1:00:00
60TSS
EL 60min

workout goal:
aerobic endurance

static warmup:
leg swings front to back, ankle rolls, air squats, heel raises, torso twists, toe touches

main set:
60min in zone 2 HR with cadence above 90 - focus on form and no lazy running or slogging

cooldown:
stretch out calves, quads, hamstrings, hips

Sample Day 3

1:00:00
60TSS
EL 60min

workout goal:
aerobic endurance

static warmup:
leg swings front to back, ankle rolls, air squats, heel raises, torso twists, toe touches

main set:
60min in zone 2 HR with cadence above 90 - focus on form and no lazy running or slogging

cooldown:
stretch out calves, quads, hamstrings, hips

Sample Day 4

0:45:00
FB1/8

workout goal: 
full body strength building

muscle warmup: 
10 shoulder rolls, 10 torso rotations, 5 alternating quick side stretches, 5 air squats, 5 alternating quick lunges, 10 heel raises, 5 ankle rolls, full body shake out

cardio warmup: 
5min skipping/rowing/starjumps

strength set:
try add weight over the 3 sets
3 x 10 deep squats
3 x 10 single leg dead lifts (straight back, slightly bent knee, push free leg backwards to balance)
3 x 10 backward lunges (keep all weight on front foot)
3 x 20 calf raises (full stretch downwards)
3 x 20 russian twists (on your bum, feet off floor, spine at 45deg to floor, twist upper body and touch floor either side)
3 x 20 pushups (keep bum above back always)
3 x 10 squat into overhead push (grab any weight, hold it above head, squat low and then on the way up, thrust the weight above your head)
4 x 30sec plank (bum above back always)

cooldown stretch:
calves, quads, hamstrings, hips flexors, glutes, lower back, full body shake out

Sample Day 6

1:45:00
105TSS
EL 105min

workout goal:
aerobic endurance

static warmup:
leg swings front to back, ankle rolls, air squats, heel raises, torso twists, toe touches

main set:
105min in zone 2 HR with cadence above 90 - focus on form and no lazy running or slogging

cooldown:
stretch out calves, quads, hamstrings, hips

Sample Day 7

1:00:00
88.4TSS
TR 1/12 20min

workout goal:
pushing threshold boundary

static warmup:
leg swings front to back, ankle rolls, air squats, heel raises, torso twists, toe touches

cardio warmup:
5min Z1 running @ 90+ cadence

drills:
20 high knees, 20 kick bums, 20 running high skips, 20 side skips

main set:
20min @ 103% - focus on form and breathing

cooldown:
stretch out calves, quads, hamstrings, hips

Sample Day 8

0:45:00
FB2/8

workout goal:
full body strength building

muscle warmup:
10 shoulder rolls, 10 torso rotations, 5 alternating quick side stretches, 5 air squats, 5 alternating quick lunges, 10 heel raises, 5 ankle rolls, full body shake out

cardio warmup:
5min skipping/rowing/starjumps

strength set:
try add weight over the sets
2 x 10 front lunge
2 x 10 side lunge
2 x 10 back lunge
4 x 30sec glute bridge (on back, knees bent and heels into ground, push up and squeeze bum)
2 x 10 squat jumps
2 x 20 pushup into shoulder touch each side
2 x 10 jackknives
4 x 10 burpees

cooldown stretch:
calves, quads, hamstrings, hips flexors, glutes, lower back, full body shake out

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