Marathon Machine/28 Weeks [EXPERIENCED]

Author

Tony Rich

All plans by this Coach

Length

28 Weeks

Typical Week

5 Run, 1 Other, 1 Day Off, 1 Strength, 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 advanced program is for experienced marathon runners (More than 3 years of long-course running experience and/or Boston Qualifiers) preparing for a Marathon. Incorporates strength building workouts, cross training and hill structured workouts. The 28 week program incorporates 8 weeks of Base, 12 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: 05:55
Training Load By Week
Average Weekly Training Hours: 05:55
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.
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  • Team training solutions.
  • Training camps and clinics.
  • Low cost education stream solutions.

Back to Plan Details

Sample Day 1

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 4

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

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

Sample Day 5

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 10

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

Sample Day 12

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 22

1:00:00
7mi
67.6TSS
Base | Aerobic

1 Hour Run. Aerobic. Warm up for about 10 minutes. Active set for about 45, cool down for 5. Final distance is intensity defined.

Sample Day 143

1:00:00
7mi
Peak | Aerobic

7 mile run (sub-threshold) RPE of 13-14, or Heart Rate Zone 4.

Can be split in half and done as a broken effort (etc. half in the a.m. and half in the p.m.)

Marathon Machine/28 Weeks [EXPERIENCED]

$45.00 - Buy Now