Base Low-Volume Marathon Plan

Author

Louis Hughes

Length

8 Weeks

Typical Week

4 Run, 1 Other, 2 Strength

Longest Workout

6.11 miles

Plan Specs

running marathon intermediate advanced multi day strength base period

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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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.

Welcome to the first 8 weeks of your 22 week marathon plan.

This plan is meant for athletes that are time constrained. The heavy intensity of the workouts are meant to replace the workouts that you would normally do in a higher volume plan.

If your marathon is less than 22 weeks away, you should still start with this plan.

WARNING: Although heavy intensity workouts result in quick and significant gains, they often result in injury. This is why it's important to NOT skip the lifting workouts of this plan. The lifting is specifically designed for injury prevention as well as performance enhancement. You WILL be quite sore leading into some of these runs. This is OKAY as long as your soreness does not compromise run technique.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:13
Training Load By Week
Average Weekly Training Hours: 04:13
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

6.11mi
Option A: 5k Fitness Test

1.5 miles easy
2 * 400m at your estimated fitness test pace
w/ 400m recoveries
5k fitness test
0.5 mile cool-down

Note the graph above. This portrays each step of your workout as a timeline. The higher the bar, the greater the intensity. If you hover your mouse over the graph, it shows the distance or time for each step. It also displays the RPE for each step.

RPE = Rate of Perceived Exertion
This is an intensity range 1 through 10. 10 being that fastest you can go. 1 is walking. The RPE will not be here for all workouts. When you configure your "Threshold", you'll have an exact pace goal for each step of the workout displayed here.

Sample Day 1

0:40:00
41.1TSS
Option B: 40 min. Aerobic Run.

Moderately paced running on a mostly flat, soft surface if possible.

Sample Day 2

0:30:00
AA: Leg day

AA: Leg Lifts

This warm-up is very specific. It doesn't have to be. This can really be any type of cardio exercise that gets the entire body moving (treadmill running, elliptical, stationary biking, etc).

3 minutes jogging easy
10 slow push-ups
2 minute running marathon pace
20 fast push-ups
1 minute running 5k pace
20 calf raises each leg

FOCUS ON TECHNIQUE NOT GOING YOUR HARDEST

Barbell Squat – 2 * 20 reps (very lightweight)
https://www.youtube.com/watch?v=SW_C1A-rejs
Barbell Deadlift – 2 * 20 reps (very lightweight)
https://www.youtube.com/watch?v=JCXUYuzwNrM
Calf Raises - 2 * 20 reps
https://www.youtube.com/watch?v=gwLzBJYoWlI

Sample Day 3

0:25:00
19.1TSS
Optional: Easy Run & Striders

Easy running on a mostly flat, soft surface if possible. Run/jog at the specified pace or slower (even if you're running the same speed that you walk). Why should you run this slow? Check out this article for more information: https://www.runnersworld.com/training/a25347729/jogging-a-recovery-run/

Also, Do 8 build to all-out speed striders.

Striders: https://www.youtube.com/watch?v=p5bB_8l7XeE

Sample Day 5

0:45:00
30TSS
7 by 5 sec Stair/Hill intervals

Moderately paced running.

Somewhere within this 45 min you should be doing 7 stair intervals (7 separate flights of stairs) or hill intervals with walk-down rest. 5 seconds each building to as hard as you can. If doing stairs, skip steps if you need to, but do not skip too many to ruin technique (don't lean far into each stride and keep your back upright).

Purpose: Stair and hill intervals are where weight lifting and running meet. Both activities are considered resistance training. In both cases, you are simulating a greater force from gravity. Resistance training develops Muscular Force adaptations (Fast-twitch muscle fibers). Why do this for a marathon? Speed increases in running are as simple as increasing your cadence, and stride length of each step you take. Your average marathoner does over 55,000 steps (1.66 million inches). If your stride length is increased from JUST 30 to 30.5 inches, those 55,000 steps turn into 54,000 steps for the same distance. Now imagine what you can do with 2 or 3 inches extra per stride (or just do the math)...

Sample Day 6

0:50:00
58.1TSS
2 * 10 Tempo Efforts

2 sets of 10 minute tempo pace intervals.

Purpose: Tempo running builds muscular endurance. It teases your lactic threshold just enough to help increase it, and not so much to yield heavy fatigue. Spending 20 minutes at this effort is the first part of a greater build.

Sample Day 7

0:40:00
AA: Circuit

AA: Circuit Training

This warm-up is very specific. It doesn't have to be. This can really be any type of cardio exercise that gets the entire body moving (treadmill running, elliptical, stationary biking, etc). Each set is grouped with 2 or 3 exercises. Try and prepare equipment for each exercise between these groups so you can move on right away. Modify any exercise so that you can complete the prescribed number of reps/time (ie. using a chair for pull-ups),

3 minutes jogging easy
10 slow push-ups
2 minute running marathon pace
20 fast push-ups
1 minute running 5k pace
20 calf raises each leg

Main Sets:
Pull-ups - 25 reps with resting when needed
Bench Step-ups - 25 each leg
Bicycle Crunch - 25 reps

2 minute recovery and prep for next set

Squat Jumps (squat all the way down) - 10 reps
Push-ups - 25 reps
Front plank with ball (Ball Plank)- 90 sec

2 minute recovery and prep for next set

Burpees - 10 reps
Lat pull-down - 25 reps
Leg raises- 25 reps

2 minute recovery and prep for next set

2 rounds of...
Mountain climbers - 25 reps
Med Ball Shuttle Run (2 balls)

Video references:
Bench Step-Ups: https://www.youtube.com/watch?v=dQqApCGd5Ss
Bicycle Crunch: https://www.youtube.com/watch?v=9FGilxCbdz8
Burpees:
https://www.youtube.com/watch?v=dZgVxmf6jkA
Squat jumps: https://www.youtube.com/watch?v=DeTBwEL4m7s
Ball plank: https://www.youtube.com/watch?v=kKVwsBI3CbE
Lat-pull down: https://www.youtube.com/watch?v=K4VAFznrNLk
Shuttle Run:
https://www.youtube.com/watch?v=Qeg-0ZzcpR8
Leg Raises:
https://www.youtube.com/watch?v=JB2oyawG9KI
Mountain Climbers: https://www.youtube.com/watch?v=DyeZM-_VnRc

Base Low-Volume Marathon Plan

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