Marathon Machine/16 Weeks [CONSERVATIVE]

Author

Tony Rich

All plans by this Coach

Length

16 Weeks

Typical Week

4 Run, 1 Other, 1 Day Off, 1 Strength, 1 Rowing

Longest Workout

21 miles

Plan Specs

running marathon beginner hr based pace based tss based strength base period

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:12
Training Load By Week
Average Weekly Training Hours: 05:12
Average Weekly Breakdown

Tony Rich

EventHorizon EnduranceSport
  • EventHorizon endurance sport offers personalized & semi-personalized dynamic one-on-one training and coaching for all endurance events.
  • Monthly and one-time fee payment options.
  • Downloadable programs including eBooks, calculators, dashboards and videos.
  • Team training solutions.
  • Training camps and clinics.
  • Low cost education stream solutions.

Back to Plan Details

Sample Day 1

1:00:00
6mi
Base | Threshold

Yasso 800s
http://bit.ly/1nF7NNf
These are 800 meter repeats, 10 times. Track or treadmill. Hold Best Average pace

The duration is ultimately defined by ability. May take an hour with recoveries.

Recoveries can be active recoveries and cool down (Fast walking or jogging slowly)

Sample Day 3

1:15:00
9mi
82TSS
Base | Aerobic

Base Mileage. 75 Minute Run. Exact finishing distance will be intensity defined.

Sample Day 9

0:15:00
Running Drills

Drills: Try these drills in your spare time. They can be done indoors. They'll help re-engineer some of your running biomechanics if they require work Side-to-Side Pendulum http://bit.ly/19KF8y1 Timber http://bit.ly/19KH0ag Timber Drill in Pose http://bit.ly/19KH0ag Pony http://bit.ly/19KH7Th Front Lunge http://bit.ly/1ixUspR

Sample Day 16

0:15:00
Running Drills

Drills: Try these drills in your spare time. They can be done indoors. They'll help re-engineer some of your running biomechanics if they require work Side-to-Side Pendulum http://bit.ly/19KF8y1 Timber http://bit.ly/19KH0ag Timber Drill in Pose http://bit.ly/19KH0ag Pony http://bit.ly/19KH7Th Front Lunge http://bit.ly/1ixUspR

Sample Day 65

1:00:00
7mi
Peak | Aerobic

7 mile run (sub-threshold) RPE of 13-14, or Heart Rate Zone 4.

Can be split in half and done as a broken effort (etc. half in the a.m. and half in the p.m.)

Sample Day 107

0:25:00
2mi
Race Week | Recovery

2 mile run @ recovery paces. (RPE 1-2, HR Zones 1-3)

Sample Day 109

26.2mi
T-0 | Sunday Marathon Race Day!

It's Marathon day. Remember, trust the process you went through.

Commit to your race nutrition, pacing plans and entire race execution strategy.

If you've done the work, you will power past the that last 10k and achieve your goal.

Good Luck!

Coach Tony

Marathon Machine/16 Weeks [CONSERVATIVE]

$45.00 - Buy Now