#03 Marathon 12 weeks (after few half-marathon)

Author

Igor Lishchynskyy

All plans by this Coach

Length

12 Weeks

Typical Week

3 Run

Longest Workout

2:30 hrs

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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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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You have already overcome a few half-marathon and ready to conquer a marathon. Training program with preparation for 12 weeks.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:35

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

Back to Plan Details

Sample Day 1

0:59:00
78.9TSS
Interval Run 4*3'[3`]

run 30', 4*3'[3`], recovery 5'

Sample Day 3

0:40:00
56.8TSS
Tempo Run 30` (90-93%)

warm up 5', run 30' (90-93%), recovery 5`

Sample Day 6

1:20:00
97.6TSS
Long run 80`(80-82%)

Sample Day 10

0:45:00
64.7TSS
Tempo Run 35` (90-93%)

warm up 5', run 35' (90-93%), recovery 5`

Sample Day 13

1:30:00
110.1TSS
Long run 90`(80-82%)

Sample Day 15

1:15:00
97.8TSS
Interval Run 5*3'[3`]

1run 30', 5*3'[3`], recovery 15'

Sample Day 17

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

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

#03 Marathon 12 weeks (after few half-marathon)

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