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

Author

Tony Persson

All plans by this Coach
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Length

12 Weeks

Plan Specs

running marathon intermediate advanced masters time goal hr based

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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!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:22 hrs 2:15 hrs
—— ——
0:22 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:22 hrs 2:15 hrs
—— ——
0:22 hrs 0:30 hrs

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.

Sample Day 1

0:30:00
Conditioning, strength/flex.

Sample Day 2

1:00:00
50TSS
1 hour Aerobic Base. Zone 1+2 only. Incl 3 pick-ups.

Run at an easy and comfortable pace. Your heart rate should never exceed 80% max, aim to be between 68-78% max throughout the workout.

Within the work-out include 3 pick-ups. A pick-up is when you gradually pick up pace over 80-100 meters, by the end of the pick-up you should aim to reach approximately your 10km race-pace. After each pick-up you return to your easy pace again for at least 5 minutes before next speed pick-up/pace-increase.

Sample Day 4

0:46:00
36TSS
Fartlek, 8x2 minutes

Warm-up:
Easy, slow jog - 10 minutes
Flexibility, mobility, dynamic stretching - 10 minutes

Main:
8x2 minutes Fartlek - undulating, varied intervals

Cool down:
10 minutes easy jog

Sample Day 6

0:50:00
41.7TSS
0:50 hour Aerobic Base. Zone 1+2 only. Easy!

Run at an easy and comfortable pace. Your heart rate should never exceed 80% max, aim to be between 68-78% max throughout the workout.

Sample Day 7

1:30:00
91.7TSS
1:30 hour Long Run.

This is your weekly long run.
Time on feet is more important than pace.

If you wish too and feel well you may try to pick up a little bit on the effort after one hour, for 10 minutes. Then you finish in a more moderate/easy effort/pace.

During the weekly long runs, you might want to test your race day plan (Stay easy on the run though, the run in itself is not a race!):
Pre-race meals.
During race nutrition and hydration.
Recovery.

Sample Day 8

0:30:00
Conditioning, strength/flex.

Sample Day 9

1:10:00
58.3TSS
1:10 hour Aerobic Base. Zone 1+2 only. Incl 3 pick-ups.

Run at an easy and comfortable pace. Your heart rate should never exceed 80% max, aim to be between 68-78% max throughout the workout.

Within the work-out include 3 pick-ups. A pick-up is when you gradually pick up pace over 80-100 meters, by the end of the pick-up you should aim to reach approximately your 10km race-pace. After each pick-up you return to your easy pace again for at least 5 minutes before next speed pick-up/pace-increase.

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