Progression Marathon Training Plan with Targeted Pacing - 20 Weeks
Author
Brady Hoover
All plans by this CoachLength
20 Weeks
Typical Week
4 Run, 2 Day Off, 1 Strength
Longest Workout
20 miles
Plan Specs
running marathon intermediate advanced time goal pace based strength
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.
Still have questions about this plan?
ACCESS YOUR PLAN ANYWHERE
Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Following the Polarized Method, 80/20 rule, this plan will help you better pace your workouts. Through structured training where, one weeks workouts build off the previous weeks workouts, we can expect a return in fitness through faster running.
This plan will over the course of the plan target all your bodies systems. VO2 Max, Neuromuscular Power, Endurance, Anaerobic Capacity, and Aerobic Capacity.
The goal of the plan would be to help you achieve a faster marathon time.
Stats
Sample Day 1
Complete the Following Exercises in Circuit Order. (One Exercise After another with 15s rest in between) complete 3-5 rounds
For these exercises we'll be using only our body weight.
Circuit 1
1. Step Ups - Medium Step x 10 per leg
https://www.youtube.com/watch?v=M1SQgm5qA78
2. Single Leg Romanian Deadlift x 10 per leg
https://www.youtube.com/watch?v=Ph34fi6wico
3. Alternating Lateral Lunges - 10 per side
https://www.youtube.com/watch?v=DpS-poMT1gQ
4. Bicycle Crunches
https://www.youtube.com/watch?v=9FGilxCbdz8
Circuit 2
1. Single Leg Glute Bridge - 10 per leg
https://www.youtube.com/watch?v=fDxl-0uZMJo
2. Double Leg Glute - 10 Right after Single LegBridgehttps://www.youtube.com/watch?v=0DJ8dqzVIM4
3. Stability Ball Bridge - Hold for 30s (no pulse)
https://www.youtube.com/watch?v=RpZ6P4AFDmE
4. Abs - Heel Touches - 30s
https://www.youtube.com/watch?v=RW25fbkQxVQ
Sample Day 5
A Lactate Threshold test will enable you to setup your training zones both Heart Rate and Pace. If you don't currently have a Heart Rate Monitor, I'd suggest getting one. They can be a very useful tool for looking back over past workouts to gather data and watch your performance improve,
1. Warm Up for 10 Minutes then reset your watch/HRM
2. Perform a maximum sustainable effort for 20 minutes. (Sometimes folks push to hard for this test. So, follow the simple rule: Your pace should be about the same at the beginning as the end. On a scale from 1 to 10 your effort should feel about an 8. Record your average HR: This is your estimated lactate threshold.
3. Repeat this test every 6-8 weeks of training. Overtime if the 20 minutes is repeated on the same track, or same loop your distance covered should improve.
4. See notes in pre-activity comments for how to setup zones.
Sample Day 8
Complete the Following Exercises in Circuit Order. (One Exercise After another with 15s rest in between) complete 3-5 rounds
For these exercises we'll be using only our body weight.
Circuit 1
1. Step Ups - Medium Step x 10 per leg
https://www.youtube.com/watch?v=M1SQgm5qA78
2. Single Leg Romanian Deadlift x 10 per leg
https://www.youtube.com/watch?v=Ph34fi6wico
3. Alternating Lateral Lunges - 10 per side
https://www.youtube.com/watch?v=DpS-poMT1gQ
4. Bicycle Crunches
https://www.youtube.com/watch?v=9FGilxCbdz8
Circuit 2
1. Single Leg Glute Bridge - 10 per leg
https://www.youtube.com/watch?v=fDxl-0uZMJo
2. Double Leg Glute - 10 Right after Single LegBridgehttps://www.youtube.com/watch?v=0DJ8dqzVIM4
3. Stability Ball Bridge - Hold for 30s (no pulse)
https://www.youtube.com/watch?v=RpZ6P4AFDmE
4. Abs - Heel Touches - 30s
https://www.youtube.com/watch?v=RW25fbkQxVQ
Sample Day 11
Aerobic Run which is Below Threshold. This workout should feel easy and at a conversational pace. The goal is to build endurance and work under your aerobic threshold
Sample Day 12
For this workout we're going SupraThreshold. SupraThreshold work is designed to help allow you to feel more comfortable running slightly above threshold hold pace for longer durations. Therefore when adaptation occurs these paces tend to start to feel a bit more comfortable.
Sample Day 14
Aerobic Run which is Below Threshold. This workout should feel easy and at a conversational pace. The goal is to build endurance and work under your aerobic threshold
Sample Day 15
Complete the Following Exercises in Circuit Order. (One Exercise After another with 15s rest in between) complete 3-5 rounds
For these exercises we'll be using only our body weight.
Circuit 1
1. Step Ups - Medium Step x 10 per leg
https://www.youtube.com/watch?v=M1SQgm5qA78
2. Single Leg Romanian Deadlift x 10 per leg
https://www.youtube.com/watch?v=Ph34fi6wico
3. Alternating Lateral Lunges - 10 per side
https://www.youtube.com/watch?v=DpS-poMT1gQ
4. Bicycle Crunches
https://www.youtube.com/watch?v=9FGilxCbdz8
Circuit 2
1. Single Leg Glute Bridge - 10 per leg
https://www.youtube.com/watch?v=fDxl-0uZMJo
2. Double Leg Glute - 10 Right after Single LegBridgehttps://www.youtube.com/watch?v=0DJ8dqzVIM4
3. Stability Ball Bridge - Hold for 30s (no pulse)
https://www.youtube.com/watch?v=RpZ6P4AFDmE
4. Abs - Heel Touches - 30s
https://www.youtube.com/watch?v=RW25fbkQxVQ