Marathon Machine/16 Weeks [CONSERVATIVE]
Author: Tony Rich
Length: 16 Weeks
Tags: running, marathon, beginner, hr based, pace based, tss based, strength, base period
Typical Week: 4 Run, 1 Other, 1 Day Off, 1 Strength, 1 Rowing
Longest Workout:
21 miles
Author: Tony Rich
Length: 16 Weeks
Tags: running, marathon, beginner, hr based, pace based, tss based, strength, base period
Typical Week: 4 Run, 1 Other, 1 Day Off, 1 Strength, 1 Rowing
Longest Workout:
21 miles
Marathon Machine/16 Weeks [CONSERVATIVE]
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.
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)
Base Mileage. 75 Minute Run. Exact finishing distance will be intensity defined.
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
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
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.)
2 mile run @ recovery paces. (RPE 1-2, HR Zones 1-3)
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
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