12 Week's Marathon Plan for 3:30'/4:00' Beginner/Intermediate Runner

Average Weekly Training Hours 06:28
Training Load By Week
Average Weekly Training Hours 06:28
Training Load By Week

I'm coaching Endurance sports since 2002 with a Sport Performance Center dedicated to Cycling, Running and Triathlon in Portugal.
With a lot of formations and knowledge earned since 1996 (beginning of my graduation) we have now a team work with athletes around the world in this Endurance Sports.
At same time i run marathons, Ultra-trail and Some Mountain Bike and road bike Events. This is the way i live coaching, going out and play it like my athletes, every day.

This plan is for your Marathon to run the 42,194m under 4h00'.
Developed to help you prepare correctly the challenge, developing all the physiological capacities to reach that target.

It's importance for this, that you have a pace run rounding de 5'10'' to 5'45''. to make possible that evolution till the Marathon.

More informations please contact:
email: tiago.aragao@tiagoaragao.com
Whatsapp: +351936502647

Planeia a tua Maratona de forma a completar os 42,195m abaixo das 4h..
O plano de treino foi elaborado para te ajudar a preparar correctamente o desafio da Maratona desenvolvendo as tuas capacidades fisiológicas, necessárias para alcançar o objectivo.

Para qualquer informação adicionar contacta: geral@tiagoaragao.com

Sample Day -71
1:00:00
62.7TSS
Lan Training

Sample Day -64
0:56:00
62.3TSS
Lan Training

Sample Day -57
0:58:00
59.6TSS
Lan training

Sample Day -50
1:00:00
66.7TSS
Lan Training

Sample Day -43
1:10:00
73.6TSS
Lan Training

Sample Day 1
1:10:00
63.6TSS
Recovery

Sample Day 4
1:10:00
60TSS
Recovery

Tiago Aragao
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Centro Treino Avaliação Desportiva (Portugal - Brasil - Brazil - Espana - Dubai) tiagoaragao.com

Head coach of CTAD (Portugal & Brasil) Center Training & Physical Evaluation, coaching since 2002.
Experience in Cycling, Running and Triathlon.
Coaching Sports: Marathon, Ultra Trail, Trail Running, IronMan, Triathlon and all Road Bike Races, Mountain Bike Marathon & Cross Country or stage races: Cape Epic, Transalp, The Munga, Ultra Trail Mont Blanc, Ultra Trail World Tour
As amateur i run Marathons, Ultra Trail du Mont Blanc, Mountain Bike Marathon, Brasil Ride, Granfondos