2019 Hartford Marathon Experienced Plan

Training Load By Week
Training Load By Week

This plan is a 19 week plan designed for the experienced runner who has already completed a few marathons and is ready to start speed work from week #1. The long runs include portions that are run at race pace, long intervals are 1 mile to 5k repeats and short intervals are 100m to 800m. Yasso 800's start at Week 5 with 4 reps and 2 more reps are added about every 3rd week to a max of 10 in week 17 (2 weeks before race day). There is 1 Rest/Recovery/Cross Train day per week and a recovery week every 4th week.

Sample Day 1
4mi
4 miles EZ Effort

4 miles at an EZ level of effort.

Sample Day 2
2mi
Short Interval - 10x 1 minute fast, 2 minutes EZ

10x 1 minute fast, 2 minutes recovery jog

Sample Day 3
7mi
1 hour EZ Effort

1 hour at an EZ level of effort.
The value for Planned Distance is only an estimate. It may be more or less depending upon your pace.

Sample Day 4
3mi
Long Interval - 10x 3 minutes fast, 1 mintute EZ

10x 3 minutes fast, 1 minute recovery.

Sample Day 6
3.11mi
Tired Legs 5 km

5 km at an EZ level of effort

Sample Day 7
6mi
6 miles EZ Effort

6 miles at an EZ level of effort.

Sample Day 9
2mi
Short Interval - 10x 1 minute fast, 2 minutes EZ

10x 1 minute fast, 2 minutes recovery..

David Hall
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RunningCoachCT.com & TriathlonCoachCT.com

I am certified USA Track & Field, Road Runner Club of America, USA Triathlon and National Academy of Sports Medicine Personal Trainer. Since 2004, I have helped athletes of all ages & abilities with running from sprints to Ultramarathon distance and triathletes for sprint to 70.3 events. I provide personalized training plans and coaching services based on your level of fitness, time availability to train, and race day goals.