TPS 14 Week Marathon Plan - Advanced

Training Load By Week
Training Load By Week

This is for an advanced runner. It is a high mileage programme so you must be someone who can handle 50-60km a week before you start the programme. There are challenging weekly track sessions and long runs with race pace intervals. It is important you use a heart rate monitor. Make sure you know your HR zones. It is important to know your LTHR(Lactate threshold heart rate) as this will make sure you do not push to hard as well as make sure you run the easier sessions easy. It will also help you on race day.
Check out this link to find out about LTHR:

https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/

Be careful with injury and sickness. If any niggles occur you must back off and get treatment.
Likewise if any sign of being run down. Take a day or two off. Rather do that than potentially lose more time off training.

If you have any questions email me at nick@tpscoach.com

Good luck!

Sample Day 0
3.73mi
Run 6km

6km easy to steady run @ Z1-2HR

Sample Day 1
3.73mi
Run 6km

6km easy to steady run @ Z1-2HR

Sample Day 2
7.05mi
Track - 2x5x400's

15min easy jog or 2-3km easy jog
4x80m strides/walk back recovery
1200m as easy jog the bends and stride the straights
2x5x400m @ Z3-4HR with 100m easy jog recovery.
Take a 2-3min break to rehydrate after the first set of 5
10min easy walk/jog or at least walk around the track

Sample Day 4
4.97mi
Run 8km

8km easy to steady run @ Z1-2HR

Sample Day 6
14.91mi
Long easy run

24km easy to steady run @ Z1-2HR - time on legs, start very easy on this and just get the distance in

Sample Day 7
3.73mi
Run 6km

6km easy to steady run @ Z1-2HR

Sample Day 11
4.97mi
Run 8km

8km easy to steady run @ Z1-2HR

Nick Saunders
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Triathlon Performance Solutions Ltd

Triathlon Performance Solutions (TPS) is a UK based coaching company. TPS was founded by Ben Bright back in 2010 and joined by Nick Saunders and Andy Brodziak.
TPS offers:

  • Coaching for all distances. Our athletes are coached locally and remotely through TrainingPeaks.
  • March winter training camp in Fuerteventura.
  • Online training plans for all distances.
  • Precision Hydration Sweat Testing by Andy Brodziak.