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Empire Tri Club 15 Week Marathon Training Plan

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Empire Tri Club 15 Week Marathon Training Plan


Sara Bryant


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.

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!

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Training Plan Sample Week


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
35mi 22mi
01:20:00 01:30:00
Day Off
—— ——

Training Load By Week

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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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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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