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Empire Tri Club 15 Week Marathon Training Plan

Author

Sara Bryant

Length

15 Weeks

Plan Description

You've decided to run a marathon, now it's time to train! Our 15 week program builds from a 10k base up through your marathon. With a mix of speed, tempo and long distance runs, you will be challenged to push yourself but will feel confident when you get to the starting line.

Our plan is appropriate for any athlete and considers the stresses running can have on the body. Each week has 4-5 days of running and builds to 46 weekly running miles.

Workouts are written in paces based on your personal abilities. The below guidelines should give you a sense of the pace at which you should complete each run. To figure out your starting point, take the time from your most recent race of one of the below distances and calculate your times from there.

PACE GUIDE
Marathon Goal Pace ("MGP"): your targeted marathon pace (Zone 2-3)
Mile: 1:15-1:30 faster than MGP (Zone 5)
5k: 1:00 - 1:15 faster than MGP (Zone 4)
10k: :45 - 1:00 faster than MGP (Zone 3-4)
Half Marathon Goal Pace ("HMGP"): :30 - :45 faster than MGP (Zone 3)
Easy Run: 0:15 - 0:30 slower than MGP (Zone 2)
Long Run: 0:45 - 1:30 slower than MGP (Zone 1 - 2)

Good luck and happy training!

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
35mi 22mi
X-Train x1
01:20:00 01:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
35mi 22mi
X-Train
01:20:00 01:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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