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
Sample Day 1
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
Pace zone 2 on a mostly flat, soft surface if possible.
Sample Day 3
Pace zone 2 on a mostly flat, soft surface if possible.
Sample Day 4
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
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
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
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.