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

Author

Guido Vroemen

All plans by this Coach

Length

16 Weeks

Typical Week

6 Run, 1 Day Off

Longest Workout

26.22 miles

Plan Specs

running marathon advanced power based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

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

Stats

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

Guido Vroemen

SMA Midden Nederland (Sports Medical and Performance Centre)

Medical Doctor
Exercise Physiology
Performance testing and optimalization of Peak Performance
Powermeters (sale and analysis of data)
Injury analysis, -rehabilitation and -prevention
Bikefitting
Sportsnutrition
Monitoring performance and trainingprocess

Training and coaching for 250 euro/month
(including unlimited contact email, heartrate- and powerfiles data-analysis, performance monitoring, and, as I am also sportsphysician, sports medical consultancy and injury consultancy )

Back to Plan Details

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

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

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