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Marathon Machine/32 Weeks [CONSERVATIVE]

Author

Tony Rich

All plans by this Coach

Length

32 Weeks

Plan Specs

running marathon beginner hr based pace based tss based strength base period

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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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Plan Description

This a conservative Marathon Machine program for novice/beginner and developing marathon runners preparing for a marathon. Incorporates strength building workouts, cross training workouts and hill structured workouts. The 32 week program incorporates 10 weeks of Base, 14 weeks of Build, and 5 weeks of peak volume that leads into 3 weeks of tapering. Largest peak volume week tops at 1.5x marathon distance (~40 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 Running Performance Console spreadsheet based calculators with dashboard.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:57 hrs 3:00 hrs
—— ——
0:32 hrs 0:30 hrs
0:30 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
3:57 hrs 3:00 hrs
—— ——
0:32 hrs 0:30 hrs
0:30 hrs 0:45 hrs

Training Load By Week


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.

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 8

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 9

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 43

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 170

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.)

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