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12 weeks World Major Marathon training - fast (2:45 - 3:30)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Tony Persson

All plans by this Coach
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Length

12 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Tokyo, London, Berlin, Chicago, New York and Boston Marathon.

Here is the training program for runners aiming on a time between 2:45-3:30.
Heart rate monitor is necessary.

The program is built with Training Peaks structured workout module, so all workouts are downloadable to Training Peaks compatible devices.
Using this structure, and Heart Rate Monitors, gives the possibility to fit a rather large span of runners into the same program. The more fit runner will run at a higher pace at a given heart rate, and so all runners (approx 2:45-3:30) will be given adequate challenge and training.

Furthermore the program includes run ABC (run schooling) explained as well as strengthening and flexibility/mobility exercises in order to avoid all those typical runner's injuries that are so typical 5-7 weeks into a new training program.

With this 12 weeks program you'll be well set for a PB at any of the World Majors!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:22 hrs 2:15 hrs
Day Off x2
—— ——
Strength x1
0:22 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:22 hrs 2:15 hrs
Day Off
—— ——
Strength
0:22 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Tony Persson

Tony's Coaching

I offer online and local coaching.
I am a certified Ironman coach from the Ironman University and I hold an ACE Personal trainer certificate.
I coach multiple clients with a spread of abilities from finishing their first Ironman/IM70.3 to clients finishing at World Championship races.

Myself I have several Ironman and IM70.3 finishes, sub-10 Ironman races, Age-group wins at Olympic distance races, and duathlon races. I've raced at the IM70.3 World Champion and Long Duathlon World Championship.

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