Marathon Machine/16 Weeks [EXPERIENCED]

Author

Tony Rich

All plans by this Coach

Length

16 Weeks

Typical Week

1 Other, 1 Day Off, 5 Run

Longest Workout

21 miles

Plan Specs

running marathon intermediate advanced masters 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 Marathon Machine program is for experienced marathon runners, already "trained up" with a fall half or full marathon(s) and can jump right into base weekly mileage of 20-30 miles. The program incorporates strength building workouts, cross training and hill structured workouts. The 16 week program incorporates 3 weeks of Base, 6 weeks of Build, and 5 weeks of peak volume that leads into 3 weeks of tapering. Largest peak volume week tops at 2.5x marathon distance (~65 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 with Running Performance Console spreadsheet based calculators with dashboard.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:12

Tony Rich

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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 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 8

0:36:50
3mi
40.5TSS
Base | Above Threshold

10 Minute easy warm up run

For 10 work intervals, you're running on the highest treadmill incline that you can sustain at threshold pace.

Each interval is just 20 seconds! Take 1 minute and 30 second active recoveries in between and get you're heart rate down.

10 Minute easy cool down run

Sample Day 9

1:00:00
Base | XTrain

Cross Training: Cross training is an important part of marathon training.

Here are a list of cross training activities that will help you burn calories, work your aerobic system and minimize the impact stress on your lower body.

Choose a couple of them for your hour of cross training. These can typically be found at most gyms or athletic facilities.

Elliptical
http://youtu.be/hP8wUI0qdaQ

Arc Trainer
http://youtu.be/7L8t8c_-xzs

Rowing Machine/Ergometer

Pool Running
http://bit.ly/TcoS0s


Functional Strength

There are many ways to get strength into your program. Swimming and cycling are examples of ways you can strengthen your legs and core group with minimal impact on your lower body. Here are some examples of workouts that will help increase your functional strength for running.

Swimming

Pull interval repetitions with a pull buoy and paddles. Completed as sprints.

Hard kicks with fins for short intervals

Reverse dolphin/360 dolphin kicks

Flip turns increase core strength

Butterfly enhances upper body strength. Breastroke strengthens hip flexors

Cycling

Hard and short interfals at high resistance help strengthen quadriceps.

Hard gear climbing on hills.

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 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 102

1:00:00
Peak | XTrain

Cross Training: Cross training is an important part of marathon training.

Here are a list of cross training activities that will help you burn calories, work your aerobic system and minimize the impact stress on your lower body.

Choose a couple of them for your hour of cross training. These can typically be found at most gyms or athletic facilities.

Elliptical
http://youtu.be/hP8wUI0qdaQ

Arc Trainer
http://youtu.be/7L8t8c_-xzs

Rowing Machine/Ergometer

Pool Running
http://bit.ly/TcoS0s


Functional Strength

There are many ways to get strength into your program. Swimming and cycling are examples of ways you can strengthen your legs and core group with minimal impact on your lower body. Here are some examples of workouts that will help increase your functional strength for running.

Swimming

Pull interval repetitions with a pull buoy and paddles. Completed as sprints.

Hard kicks with fins for short intervals

Reverse dolphin/360 dolphin kicks

Flip turns increase core strength

Butterfly enhances upper body strength. Breastroke strengthens hip flexors

Cycling

Hard and short interfals at high resistance help strengthen quadriceps.

Hard gear climbing on hills.

Marathon Machine/16 Weeks [EXPERIENCED]

$45.00 - Buy Now