Holistic 26.2 Marathon Plan 20 Wks Intermediate including Strength, Yoga, Pilates & Mindfulness

Average Weekly Training Hours 06:11
Training Load By Week
Average Weekly Training Hours 06:11
Training Load By Week

This is a 20 week intermediate to advanced training plan designed specifically for a full marathon including baseline testing, speed work, tempo runs, strength runs, long endurance runs PLUS strength work, balance & plyometrics, yoga, Pilates, and mindfulness reading and listening assignments. Your holistic marathon training plan!

Frequency and consistency is key in training for any endurance event. This plan includes strength and core work to help you with injury prevention and performance gains. Every workout in this plan is written as a custom structured plan using Training Peaks Builder. This means you have the ability to export each workout to your Garmin or third party app such as Zwift, Trainer Road or Rouvy. This technology is a great benefit for training with greater accuracy and technology.

- Export Friendly
- Email support
- Convert to 1:1 coaching at any time!

New for this year, you can become a member of our team of athletes and gain support and camaraderie from others on our private Facebook page. We have an open forum for athletes to ask questions of our coaches plus training tips and videos. The membership is $25 a month for a basic membership or $75 a month to have a 30 min phone consultation in addition to your membership. Of course. the membership options are totally up to you but a really nice way to have extra support for a minimal fee. You can find out more on our website: https://peakstatefit.com/endurance-coaching/

PeakStateFit.com
Heather@PeakStateFit.com

Sample Day 2
0:49:00
79.56TSS
Run Fitness Test: Threshold Pace and HR

This fitness test serves to set your pace and heart rate training zones. Give it your best effort and go in to this session well fueled with a light meal 1 hour before and maybe a small dose of caffeine from a coffee or green tea.

Warm Up: 
- 10 min in Z2 (easy/steady) Think about run form by doing form checks throughout warm up: cadence, relaxed shoulders, feet under hips, forward lean, supple hands and feet, core engaged, full inhalations, light on your feet! 
- 4 x 30 secs accelerating from Z2 to Z4 on :30 recovery

Main Set: 
- Run for 30 min at the fastest pace you can maintain for the duration. Use your “LAP” button to begin and end the test interval. Be consistent with the effort without spiking paces or stopping!


Cool down:
- 5 min easy pace to return to normal body temp and HR pattern. You can stop your watch and cool down longer when needed.

Continue your recovery with fluids and replace electrolytes if needed. Take in real food for recovery when possible with quality protein, fats and carbohydrates in appropriate proportions for you! Email us for additional help with nutriton if necessary Heather@PeakStateFit.com

Sample Day 3
0:35:00
43.93TSS
Aerobic Endurance

All in low to mid Z2. These runs are to be done slowly. They will gradually build your endurance and increase your efficiency. If you do them faster, you'll increase your injury risk for no real benefit.

Sample Day 5
0:42:30
63.3TSS
Pyramid Threshold efforts at 100-105%

Warm Up:
- 10 mins progressing from Z1-2 to low Z3
- 4 x 30 sec accelerating from Z2 to Z4 on :30 sec recovery.

Main Set:
- 1 min Threshold pace 100-105% on 30 secs recovery pace
- 2 min Threshold pace 100-105% on 1 min recovery pace
- 3 min Threshold pace 100-105% on 90 secs recovery pace
- 4 min Threshold pace 100-105% on 2 min recovery pace
- 3 min Threshold pace 100-105% on 90 secs recovery pace
- 2 min Threshold pace 100-105% on 1 min recovery pace
- 1 min Threshold pace 100-105%


Cool Down: 
5 mins Z1 to Z2.

Sample Day 6
0:35:00
43.93TSS
Aerobic Endurance

All in low to mid Z2. 

Think about run form by doing form checks throughout warm up: cadence, relaxed shoulders, feet under hips, forward lean, supple hands and feet, core engaged, full inhalations, light on your feet!

Post run recovery:
Continue your recovery with fluids and replace electrolytes if needed. Take in real food for recovery when possible with quality protein, fats and carbohydrates in appropriate proportions for you! Email us for additional help with nutriton if necessary Heather@PeakStateFit.com

Sample Day 7
1:20:00
102.48TSS
Aerobic Endurance Long Run

All in low to mid Z2. This is your long run and will gradually increase in duration over the course of your training.

Think about run form by doing form checks throughout warm up: cadence, relaxed shoulders, feet under hips, forward lean, supple hands and feet, core engaged, full inhalations, light on your feet!

Post run recovery:
Continue your recovery with fluids and replace electrolytes if needed. Take in real food for recovery when possible with quality protein, fats and carbohydrates in appropriate proportions for you! Email us for additional help with nutriton if necessary Heather@PeakStateFit.com

Sample Day 9
0:47:00
70.52TSS
Tempo Run 2 X 12

Warm Up:
12 mins in Z2.
4 x 30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1.

Main Set:
2 x 12 mins in low Z4 + 2 mins recovery in Z1.

Warm Down:
5 mins in Z2.

Sample Day 12
0:45:00
64.82TSS
Aerobic Speed Endurance 4 set (2 min @ 100-105%, 90s @ 100-105%)

Warm Up:
- 10 mins building in Z2
- 4 x 30 secs accelerating from Z2 to Z4 on :30 recovery

Main Set:
- 4 sets of: (2 mins in low Z5 + 2 mins in Z1,
90 secs in low Z5 + 1 min in Z1)

Warm Down:
- 5 mins in Z2

Heather Casey
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Peak State Fit

Peak State Fit coaches Heather & Pat Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training including metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State!