Marathon Machine/16 Weeks [INTERMEDIATE]

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 intermediate time goal 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 intermediate Marathon Machine program is for beginner to intermediate 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 2x marathon distance (~52 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: 05:47
Training Load By Week
Average Weekly Training Hours: 05:47
Average Weekly Breakdown

Tony Rich

EventHorizon EnduranceSport
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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 6

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 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 10

1:25:00
10mi
94.1TSS
Base | Aerobic

Base Mileage. 85 Minute Run. Exact finishing distance will be intensity defined.

Sample Day 13

0:45:00
4.5mi
69.2TSS
Base | Threshold

30 Minute Threshold Run after warm up. Exact distance will be intensity/ability defined.

Sample Day 18

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

Marathon Machine/16 Weeks [INTERMEDIATE]

$45.00 - Buy Now