Marathon - 17 Weeks

Author

Kephren Izzard

All plans by this Coach

Length

17 Weeks

Typical Week

4 Run

Longest Workout

2:00 hrs

Plan Specs

running marathon beginner intermediate advanced masters hr based pace based

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Summary

Based off our proven 4 Run Day method, this plan is designed for anyone who has completed a half or full marathon.

Using Heart Rate and Pace based metrics we deliver optimal performance on your race day!

This program is suitable for all abilities who are capable of running 90 minutes continuously at the beginning of the program.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:34

Kephren Izzard

LinkFIT - Triathlon, Endurance & Multisport Coaching

We work with all athlete abilities, from first timers to national champions & world championship qualifiers. Our athletes race Sprint to Ironman Triathlon, 5k to Ultra-Marathon, Multi-Sport Adventure Racing, Cycling and Mountain Bike Racing and come from all over the globe!

Our success comes from ensuring our programs fit around YOUR life and not a one size fits all solution.

Back to Plan Details

Sample Day 1

1:00:00
60mins Easy

The same as Monday, nice and easy here!
This is an easy run - keep it all at an effort that allows conversation - it should be easy!

Sample Day 4

1:00:00
Run Threshold Test

Warm Up
15-20mins of easy running
6x 30sec run through's with a walk recovery - build each of these until you are above your perceived 5km pace/effort.

Main set
5km Time Trial
Reset your watch prior to starting.

This is to be run at a hard, race effort!!

Sample Day 7

1:00:00
60mins Zone 2 Easy

This is an easy session all about efficiency.

Using Heart Rate (preferably) or Pace, keep the effort all within Zone 2 and aim for a cadence of 90 steps per minute counted on one leg.

Sample Day 9

0:40:00
40min build

Start out easy and gradually build to a strong finish.
No pace target, just run to feel!!

Sample Day 11

1:30:00
90mins Easy Z2 Run

This is an easy session all about efficiency.

Using Heart Rate (preferably) or Pace, keep the effort all within Zone 2

Sample Day 16

0:40:00
40 minute build

starting out easy, no set pace, run to feel and finishing strong

Sample Day 18

1:30:00
90mins Easy Z2 Run

This is an easy session all about efficiency.

Using Heart Rate (preferably) or Pace, keep the effort all within Zone 2

Marathon - 17 Weeks

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