RP Marathon Intermediate 1 d/wk
Alex HarrisonAll plans by this Coach
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A running plan for the time-efficient fitness enthusiasts or runners who are looking to seriously enhance their running performance. This plan uses running workouts programmed with specific paces based off previous race efforts or estimates of best efforts. As with any good training plan, it starts progressively and builds to a peak using a combination of quality and easy days, optional forms of non-impact cardio training, plus suggested resistance training days, to progress you to your new marathon PR or other running distance PR! The goal of this plan is to prepare you to run a faster marathon than ever before. This program could also be used as an aggressive running-specific supplement to many other fitness plans.
Training Plan Information:
1 days per week running
24 total weeks, with your primary marathon on week 24. (modifiable to as few as 9 weeks)
Starting weekly running mileage: 7 Miles
Highest weekly running mileage: 20 Miles
Lowest single-session running mileage: 3 Miles
Highest single-session running mileage: 20 Miles
Recommended Prerequisites to use this training plan:
Users should have completed a 10k or longer running race before, or equivalent, and be seeking pace improvement for anything from 10k road race to 50k trail run, or already be able to run 7 miles without stopping.
We recommend that you move up to the "Advanced" training plan series or a higher frequency intermediate plan, if you currently do, or have recently done either of the following:
Run a marathon under 3:30, or half marathon under 1:40.
Run 25 miles per week, or more, as a part of your fitness routine.
Suggested RP Diet Products to pair with this training plan:
RP Diet Templates for Fat Loss, which comes with Maintenance plans as well. All workouts in this plan are rated to be paired with the various RP Diet Templates.
or, RP 1:1 Diet Coaching
or, (coming soon!) RP Endurance Diet-Related products!
Suggested RP Training Products:
Male and Female Physique Training Templates
or, Weightlifting Hypertrophy and Strength Templates
or, Powerlifting Hypertrophy, Strength, and Peaking Templates
or, Weight Training for Endurance Athletes Templates (coming soon!)
or, RP 1:1 Training Coaching!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:39 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:39 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices: