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#102 Marathon 10 weeks (after few half-marathon )

Author

Igor Lishchynskyy

All plans by this Coach

Length

10 Weeks

Plan Specs

running marathon beginner intermediate masters weightloss time goal multi day power based hr based pace based tss based strength base period

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Plan Description

You have already overcome a few half-marathon and ready to conquer a marathon. Training program with preparation for 10 weeks.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:40 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:40 hrs 2:30 hrs

Igor Lishchynskyy

Igor LI

Professional coach.
My athletes have such records: 400m(F)-52,42; 800m(F)-1.57,32; 1500m(F)-4.00,04; 3000m-(F)-8.53,9; 3000m-indoor(F)-8.41,01; 3000m-steeplchase(F)-9.46,91; 10000m(F)-33.16,61; 800m(M)-my PB-1.48,82; 1500m(M)-3.38,44; my PB-3.40,23; 3000m(M)-7.42,94; 5000m(M)-3.12,35; 1000m(M)-28.09,71; marathon(M)-2.10,18

Sample Day 1

0:55:00
67.4TSS
Interval Run 5*3`(95-98%)

Run 30', 5*3'(95-98%)/[recovery 3'] recovery 5'

Sample Day 3

0:50:00
72.6TSS
Run 40`(90-93%)

warm up 5', run 40' (90-93%), recovery 5`

Sample Day 6

1:40:00
125.7TSS
Long Run 100` (80-83%)

Long Run 100`

Sample Day 10

1:00:00
88.6TSS
Run 50`(90-93%)

warm up 5', run 50' (90-93%), recovery 5`

Sample Day 13

1:50:00
138.6TSS
Long Run 110` (80-83%)

Long Run 110`

Sample Day 15

1:07:00
83.7TSS
Interval Run 7*3`(95-98%)

Run 30', 7*3'(95-98%)/[recovery 3'] recovery 5'

Sample Day 17

1:10:00
104.6TSS
Run 50`(90-93%)

warm up 5', run 60' (90-93%), recovery 5`

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