Marathon Machine/16 Weeks [CONSERVATIVE]
Tony RichAll plans by this Coach
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This a conservative Marathon Machine program for novice/beginner and developing marathon runners preparing for a marathon. Incorporates strength building workouts and hill structured workouts. It incorporates cross training days. The 16 week program incorporates 3 weeks of Base, 6 weeks of Build, and 4 weeks of peak volume that leads into 3 weeks of tapering. Largest peak volume week tops at 1.5x marathon distance (~40 Miles). Includes recovery weeks and easy days to rest and harvest gains. There is field testing every six weeks to assess advances. Comes with a companion 70+ page eBook and Running Performance Console spreadsheet based calculators with dashboard.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:03 hrs||3:00 hrs|
|0:37 hrs||0:30 hrs|
|0:25 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:03 hrs||3:00 hrs|
||0:37 hrs||0:30 hrs|
||0:25 hrs||1:00 hrs|