Marathon for Triathletes (HR)

Author

Louis Hughes

Length

8 Weeks

Typical Week

3 Run, 1 Other, 2 Strength, 1 Bike, 1 Swim

Longest Workout

6.11 miles

Plan Specs

running marathon intermediate advanced hr based strength base period

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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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:46
Training Load By Week
Average Weekly Training Hours: 03:46
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

6.11mi
Option A: 5k Fitness Test

1.5 miles easy
2 * 400m at your estimated fitness test pace
w/ 400m recoveries
5k fitness test
0.5 mile cool-down

Sample Day 1

0:40:00
46.8TSS
Option B: 40 min AE. Aerobic Run.

Pace zone 2 on a mostly flat, soft surface if possible.

Sample Day 3

0:40:00
46.8TSS
40 min AE. Aerobic Run.

Pace zone 2 on a mostly flat, soft surface if possible.

Sample Day 4

1:00:00
71.8TSS
Cycling Fitness Test (RPE)

10 minutes build to moderate effort
1 min @ hard effort
1 min @ moderate effort
1 min @ harder effort
1 min @ moderate effort
1 min @ even harder effort (should be suffering)
5 min @ moderate effort

Test preview:
5 min @ your estimated test pace

5 min @ super easy pedal
20 min Fitness test

10 min easy
Note: Really hammer this 20 min. Do whatever you can do to hold your highest heart rate.

Sample Day 5

0:25:00
22.1TSS
SE. Easy Run & Striders

Pace zone 1 (Slow Endurance) on a mostly flat, soft surface if possible. Run/jog at the specified pace or slower (even if you're running the same speed that you walk).

Do 8 build to all-out speed striders.

Striders: https://www.youtube.com/watch?v=p5bB_8l7XeE

Sample Day 7

0:30:00
41.52TSS
30 min AE. Aerobic Swim

Endurance Swim 2500:
200 swim
2 * 100 as 25 scull/25 free w/ 10 sec rest
2 * 100 as 25 one-arm stroke/25 other arm

2 * 10 min swimming (1 as pull buoy, bands, snorkel, 1 regular freestyle) with 1 min rest

No-cool down


Scull:
https://www.youtube.com/watch?v=bZ7ZwvGGW5k
Freestyle/Front Crawl:
https://www.youtube.com/watch?v=eGYUrbJ3TmM&t=171s
One-Arm stroke:
https://www.youtube.com/watch?v=N8glIi2jSw0

Sample Day 9

0:45:00
30TSS
5 sec Stair/Hill intervals

Pace zone 2

Somewhere within this 45 min you should be doing 9 stair intervals or hill intervals with walk-down rest. 5 seconds each building to as hard as you can. If doing stairs, skip steps if you need to, but not too many to ruin technique. Try not to lean into each stride too far.

Marathon for Triathletes (HR)

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