Marathon Plan - Intermediate to Advanced - 24 Weeks - Saturday Race

Author

Joan Scrivanich , MA, CSCS

All plans by this Coach

Length

24 Weeks

Typical Week

4 Run, 1 Day Off, 1 Strength, 1 X-Train

Longest Workout

3:00 hrs

Plan Specs

running marathon intermediate advanced masters

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Summary

Designed for: Intermediate to Advanced runners with experience running shorter races and who may or may not have already run a marathon.

Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.

Joan has been an endurance athlete for almost 30 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.

What's included:

- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
- Access to our private Facebook group.
- Access to our Member-Only Resources Area

You will get in all your key running workouts while supplementing your training with one cross training day a week to keep you balanced and in order to get to your marathon fit, healthy, and ready to run your best. It includes strength training, days off, and active recovery days.

Before starting: You should be able to comfortably run for 45 minutes before starting this plan.  The weekly volume of the plan starts at 3:45 for the first week and peaks at 7:45. The plan gradually builds your long runs leading up to Marathon day and includes one 3 hour long run. This is a periodized training plan that starts with a base, then goes into strength, speed, and then a taper.

Questions? E-mail Coach Joan at info@RiseEndurance.com or visit her at RiseEndurance.com

I look forward to helping you reach your potential.

Happy Running!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal TrainerTrainingPeaks Certified Coach

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:32
Training Load By Week
Average Weekly Training Hours: 05:32
Average Weekly Breakdown

Joan Scrivanich

Rise Endurance LLC

Coach Joan takes a comprehensive approach to coaching; her scientifically based training is athlete-centered and takes the whole athlete into account in order for athletes to reach their full potential.

Back to Plan Details

Sample Day 1

1:00:00
Base Run

W/U:
15-20min easy + drills
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set:
.
3 x 8min @ upper zone 3 - lower zone 4 with 3-4min easy jog between sets.
Focus on your weak areas in form during the sets.
.
C/D: 
Cool down with left over time. Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

Sample Day 3

1:00:00
Base Run

W/U: 
10-15min easy warm up 
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set:
.
6 x 3min @ lower zone 4 with 1:30min easy recovery run between sets. 
Remember to keep your heart rate below threshold during the set. 
Remember good form and if you can run on a soft surface if possible that will be great.
.
C/D:
Cool down with left over time at zone 2 effort, once again soft surface if possible.

Sample Day 22

0:45:00
Base Run

W/U: 
10-15min easy warm up, include dynamic stretches in your warm up.
.
Main Set:
.
5 x 3min @ lower zone 4 with 1:30min easy recovery run between sets. 
Keep your heart rate below threshold during the set. 
Remember good form and if you can run on a soft surface, that would be great.
.
C/D:
Cool down with left over time at zone 2 effort on soft surface if possible.

Sample Day 40

2:00:00
Long Run

W/U: 
15-20min easy + drills
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
6 x 8min @ upper zone 3 - lower zone 4 with 2-3min easy jog between sets.
.
C/D:
Cool down with left over time. Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

Sample Day 47

1:15:00
Long Run

W/U: 
15-20min easy + drills
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
5 x 5min @ upper zone 3 - lower zone 4 with 1:30min easy jog between sets.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with left over time. Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

Sample Day 50

0:45:00
Base Run

W/U: 
10-15min easy warm up 
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set:
.
3 x 5min @ upper zone 3 - lower zone 4 with 2min easy recovery run between sets.
Remember to keep your heart rate below threshold during the set. 
Remember good form and if you can run on a soft surface, that would be great.
.
C/D:
Cool down with left over time at zone 2 effort, once again on a soft surface if possible.

Sample Day 54

2:10:00
Long Run

W/U: 
15-20min easy + drills
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
6 x 12min @ lower zone 4 with 3-4min easy jog between sets.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with left over time. Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

Marathon Plan - Intermediate to Advanced - 24 Weeks - Saturday Race

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