Marathon Machine/16 Weeks [CONSERVATIVE]
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Marathon Machine/16 Weeks [CONSERVATIVE]
Author
Tony Rich
All plans by this CoachLength
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
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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.
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
Sample Day 1
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
Base Mileage. 75 Minute Run. Exact finishing distance will be intensity defined.
Sample Day 9
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
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
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
2 mile run @ recovery paces. (RPE 1-2, HR Zones 1-3)
Sample Day 109
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