Master the Marathon | Intermediate 24 Weeks | Goal Sub 4:00

Author

Griffin Jaworski

All plans by this Coach

Length

24 Weeks

Typical Week

5 Run, 2 X-Train

Longest Workout

26.2 miles

Plan Specs

running marathon beginner intermediate advanced weightloss time goal pace based

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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.

Hello fellow athlete! Coach Griffin here,

I'm excited you made it to this page because it means you're gearing up for a full marathon! The marathon can be an extremely daunting event, especially for athletes like yourself that are looking to snag a PR or tackle a more challenging course. But that is precisely why I developed this plan; it takes the guess work out of training and helps you bridge the gap from where you are to where you want to be!

This plan is focused on hitting daily mileage targets at your customized training paces based on your unique ability level! Easy runs and long runs are written with a mileage range to give you some flexibility. This gives you flexibility as well as helps you learn how to listen to your body. Consistency is the number one predictor of race day success!

I'm excited to see where your journey takes you and hear about how you crushed those 26.2 miles.

Happy training,

Coach Griffin

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:02

Griffin Jaworski

Sweat Equity Athletics LLC

I believe in the power of human potential.

As an IRONMAN Certified Coach and RYT 200 Yoga Teacher that combines the art and science of training, I can help you break through that next barrier and achieve your dreams.

Whether that is through the general guidance of a Training Plan, specific instruction via remote Coaching, or even weekly and daily motivation through my newsletter and social media, my goal is to help you accomplish yours!

Back to Plan Details

Sample Day 1

4mi
Miles & Strides (4)

Strides should be roughly at 5k pace. Fast, but controlled and focused on form. Not all out. Building mitochondrial density and top end speed.

Sample Day 2

5mi
Easy Run

Easy / Recovery Day! 5-6 Miles, simply getting accustomed to training consistently before workouts begin.

Sample Day 3

0:30:00
30-60 Minutes of Cross Training

Recommended Options:
Yoga
Swimming
Cycling (stretch quads well after!)
Ellptical
Strength

Sample Day 4

4mi
Miles & Strides (4)

Strides should be roughly at 5k pace. Fast, but controlled and focused on form. Not all out. Building mitochondrial density and top end speed.

Sample Day 5

0:30:00
Optional: 30-60 Minutes of Cross Training

Recommended Options:
Yoga
Swimming
Cycling (stretch quads well after!)
Ellptical
Strength

Sample Day 6

0:30:00
Optional: 30-60 Minutes of Cross Training

Recommended Options:
Yoga
Swimming
Cycling (stretch quads well after!)
Ellptical
Strength

Sample Day 7

6mi
Key Run: Endurance (6-8)

Up to 8 miles today! Based on feel, learn how to listen to your body.
The long run is an essential workout but build it up slowly! Race day is more about resilience than speed, and aerobic paced long runs build resilience through strengthening connective tissue as well as muscular endurance.

Master the Marathon | Intermediate 24 Weeks | Goal Sub 4:00

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