12 weeks World Major Marathon training - fast (2:45 - 3:30)
Tony PerssonAll plans by this Coach
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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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:22 hrs||2:15 hrs|
Day Off x2
|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|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor