ironguides "The Method": 13-Week Marathon - Intermediate

Author

ironguides Coaching

Length

13 Weeks

Typical Week

5 Run, 2 X-Train, 1 Day Off

Plan Specs

running marathon beginner time goal

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Summary

The ironguides 13-week Marathon Training Manual provides all the information you need to successfully prepare for your next Marathon. It’s effective, efficient, safe and fun. Based on The Method, a sophisticated yet simple way of training high-performing athletes developed in more than two decades, this plan will give you all you need to be ready physically and mentally for your next challenge.

Back to Plan Details

Sample Day 1

Run - Week 1-3 Building a Routine

RUN
15min easy jog
Sprint Efforts as outlined below
- ALL OUT effort on flat ground
- EASY jog to fully recover after
15min easy jog to cool down

Week 1: Sprints: 4x 15sec with 45sec recovery jog
Week 2: Sprints: 8x 15sec with 45sec recovery jog
Week 3: Sprints: 10x 15sec with 45sec recovery jog

Sample Day 2

Run - Week 1-3 Building a Routine

RUN
Run as indicated below, or Day OFF as
indicated

Week 1: 20min easy jog
Week 2: 30min easy jog
Week 3: 40min easy jog

Sample Day 3

Run - Week 1-3 Building a Routine

RUN: Speed Endurance
At your local track, or simulating the distances
on a treadmill or by marking out the distance on
a flat path or road, do the following:
15min easy continuous w/u
Intervals as below
15min easy c/d jog

Week 1: 8x200m RUN race pace / 20sec rest
Week 2: 12x200m RUN race pace / 20sec rest
Week 3: 16x200m RUN race pace / 20sec rest

Sample Day 4

Cross Training - Week 1-3 Building a Routine

CROSS TRAINING

You can do this on a spin bike, mountain bike,
race bike or any other cycling machine, indoors
or outdoors.

Week 1: BIKE: 30min easy and flat effort

Week 2: BIKE: 30min easy and flat effort

Week 3: BIKE: 30min easy and flat effort

Sample Day 5

Run - Week 1-3 Building a Routine

RUN: Tolerance Run
Alternating weeks on land or treadmill / hills
You will be building up to the following:
(1) Flat Treadmill or Land one week
10min w/u
20min easy
20min at moderate (0.5 – 1 mph faster )
20min at comfortably uncomfortable (0.5 – 1
mph faster again)
10min easy c/d
--- alternating with –-
(2) Hill Run the following week
15min easy w/u
 40min of hills as described
10min easy c/d

Week 1: 30min easy run on land
Week 2: Treadmill or land, w/u + 10min each effort + c/d
Week 3: 40min hilly run, moderate

Sample Day 6

Run - Week 1-3 Building a Routine

RUN: Long Run
10min easy w/u
Endurance run as below
10min easy c/d

Week 1: 60min easy jog including w/u and c/d
Week 2: 70min easy jog including w/u and c/d
Week 3: 80min easy jog including w/u and c/d

Sample Day 7

Day Off

day off

ironguides "The Method": 13-Week Marathon - Intermediate

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