Marathon Plan on 3 Days of Running - Intermediate to Advanced Runners - 18 Weeks - Saturday Race

Average Weekly Training Hours 06:51
Training Load By Week
Average Weekly Training Hours 06:51
Training Load By Week


Designed for: Intermediate to Advanced Runners.

This plan will help take you through your marathon training on only 3 days of running.

This is the plan for you if you're the type of runner that:

-Prefers including cross training in your plan

-Wants to run a marathon but needs to reduce the amount of days you run

-Can only get out for 3 days of running

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

This plan gradually builds your long runs leading up to Marathon day and includes two 3 hour long runs. You will get in all your key running workouts while supplementing your training with cycling and/or cross training in order to get to your marathon fit, healthy, and ready to run. It includes strength training, days off, and active recovery days.

Before starting: Before starting this plan, you should be able to comfortably run for 1:40 hour.  The weekly volume of the plan starts at 6:25 for the first week and peaks at 8:30.

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 Trainer

Sample Day -111
1:50:00
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 -90
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 8min @ moderate effort 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 -55
2:00:00
Long Run - Negative Split

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.)
.
Min Set:
.
Start with an easy pace, every 30 min pick up the pace so that the last 30 min are close to marathon race pace.
.
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 -27
1:40:00
Long Run - Negative Split

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:
.
Start with an easy pace, every 30 min pick up the pace so that the last 30 min are close to marathon race pace.
.
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 -6
1:20:00
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: 
.
3 x 10min @ upper zone 3 to 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 on a soft surface if possible.

Sample Day -4
0:45:00
Strides

W/U: 
10 min easy + drills
.
Main Set: 
.
4 x 1 min Strides w/4-5 min recovery
Make sure you are fully recovered between strides.
.
C/D:
Cool down with remaining time

Sample Day -1
0:30:00
Light Run

30 min easy pace, include 5 x 15 sec up tempos.
Be sure to include lots of recovery between sets

Joan Scrivanich
|
Rise Endurance LLC

Our holistic approach to endurance coaching is scientifically based and athlete-centered, taking the whole athlete into account so that you can reach your full potential.

Coaching is about monitoring and progressing the athlete. We don’t give cookie cutter workouts & plans to our athletes. We individualize every athlete’s training and help you navigate through your journey with the needed training & guidance to race successfully while staying healthy & injury free and to finish feeling strong.