Marathon Machine/24 Weeks [EXPERIENCED]

Author

Tony Rich

All plans by this Coach

Length

24 Weeks

Typical Week

1 Other, 5 Run, 1 Strength, 1 Day Off, 1 Rowing

Longest Workout

21 miles

Plan Specs

running marathon intermediate advanced 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 (More than 3 years of long-course running experience and Boston Qualifiers) preparing for ta marathon. Incorporates strength building workouts, hill structured workouts, and cross training workouts. The 24 week program incorporates 6 weeks of Base, 10 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 and a Running Performance Console spreadsheet based calculators with dashboard.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:09
Training Load By Week
Average Weekly Training Hours: 06:09
Average Weekly Breakdown

Tony Rich

EventHorizon EnduranceSport
  • EventHorizon endurance sport offers personalized & semi-personalized dynamic one-on-one training and coaching for all endurance events.
  • Monthly and one-time fee payment options.
  • Downloadable programs including eBooks, calculators, dashboards and videos.
  • Team training solutions.
  • Training camps and clinics.
  • Low cost education stream solutions.

Back to Plan Details

Sample Day 1

0:20:00
33.3TSS
Base | Running Field Test | Threshold

***Field Test***
Dynamic warm up with 5-10 easy warm up run.

1) Start watch and hold best average pace for 20 minutes.

2) Stop your watch at the end of 20 minutes. It should feel like you couldn't have done it any faster by the end.

3) Save results. Take note of the average pace and average heart rate if you use a heart rate monitor.

4) Update threshold pace and heart rate in your accompanying running Performance Console Template. This will derive your heart rate zones for you.

5) Update threshold pace, threshold heart rate, and heart rate zones in the TrainingPeaks Athlete Account Settings in the "zones" section. This will ensure your workouts will build with correct paces for the prescribed intensities.

Sample Day 2

0:30:00
Basic Strength I | Functional Strength

**See attached video**http://bit.ly/1NQIlDw Dumbbell Incline Chest Press Pull-up or Pulldown Deadlift Squat Incline Crunch or Little Big

Sample Day 3

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 5

1:15:00
9mi
82TSS
Base | Aerobic

Base Mileage. 75 Minute Run. Exact finishing distance will be intensity defined.

Sample Day 6

0:30:00
Basic Strength II | Functional Strength

**See attached video**http://bit.ly/1R7ZmeJ Dumbbell Push-up to Row OR Stability Ball Push-up Squat on Balance Ball or other balance device Overhead Press on Balance Ball or other balance device Stability Ball Curl-up or Pike OR Bosu Ball Mountain Climber Corkscrew or New Abdominal Exercise from magazine, trainer, etc.

Sample Day 8

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

0:30:00
Extreme Core I | Functional Strength

**See attached video**http://bit.ly/1YSYifp Alternating Dumbbell Chest Press (preferably on stability ball) Single Leg Romanian Deadlift Single Leg Layout One Arm Dumbbell Row (stick one leg out behind you as you perform a dumbbell row) Single Leg Squat (use bench or ball behind you as a support) Alternating Dumbbell Curl to Overhead Press Woodchopper or Around the World

Marathon Machine/24 Weeks [EXPERIENCED]

$45.00 - Buy Now