PRORUN POWER MARATHON TRAINING PLAN EXPERIENCED (6 days/week training)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:25

Training with Power for Marathon in 16 weeks

Run 5-6 days per week
Your average training distance per week at the start of the plan is 60-80 km (40-50 miles) per week
Trainingvolume will be between 5 and 8 hours per week

Sample Day 1
8.45mi
CP TEST (1200m and 2400m)

1. Warm up for 5 minutes. Do two to three 100-meter strides at approximately 80% maximum effort during warm up to enhance the blood circulation and ready your muscle for intense use.
2. 800 meters Easy-pace run. Two laps on a 400-meter track, please use the innermost lane. Run at an easy pace, such that you can comfortably maintain conversation.
3. Warm up for another 5 minutes.
4. 1200 meters Maximum-effort run. Run at a consistent pace throughout the test, but so that you are nearly exhausted at the end of the test.
5. Recovery for 30 minutes. Throughout the 30-minute recovery period, the runner should walk or jog slowly.
6. 2400 meters Maximum-effort run. As was the case for the three-lap run, it is important to maintain a consistent pace during this run instead of dramatically changing pace (and effort) during the run.
7. Cool down.

Sample Day 2
0:40:00
35.5TSS
Easy jog

70-75% CP

Sample Day 3
1:00:00
65.1TSS
Endurance with tempo just below CP

Endurance tempo 70-80% CP
Intervals:
5 x 3 min 90-95% CP, P3min

Sample Day 7
1:30:00
84.4TSS
Endurance run

70-80% CP

Sample Day 13
1:04:00
69.4TSS
Endurance with intervals

Endurance tempo 70-80% CP
Intervals:
2-3-4-3-2 min 90-100% CP, P2min

Sample Day 109
0:30:00
32.1TSS
Short run with marathon tempo's

Tempo 70-75% CP
2 x 5 min 85-90% CP, P5min

Sample Day 112
26.22mi
MARATHON

Guido Vroemen
|
SMA Midden Nederland (Sports Medical and Performance Centre)

Medical Doctor
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(including unlimited contact email, heartrate- and powerfiles data-analysis, performance monitoring, and, as I am also sportsphysician, sports medical consultancy and injury consultancy )