Intermediate Marathon Plan by Distance with Strength and Yoga

Average Weekly Training Hours 05:58
Training Load By Week
Average Weekly Training Hours 05:58
Training Load By Week
Sample Day -1
0:45:00
0:45 Free Run

Nice and easy run for 45 minutes. (there is to be ZERO pain if this is a come back to running run)

Sample Day 1
7mi
7 Mile Base Building Run

WU: 15 min easy run
MS: run in zone 2 for 17 minutes, increasing effort for 3 minutes into zone 3. Repeat. For duration of run.
CD: 10 min easy run

Sample Day 6
0:45:00
0:45 Free Run

Nice and easy run for 45 minutes. (there is to be ZERO pain if this is a come back to running run)

Sample Day 8
8mi
8 Mile Base Building Run

WU: 15 min easy run
MS: run in zone 2 for 17 minutes, increasing effort for 3 minutes into zone 3. Repeat. For duration of run.
CD: 10 min easy run

Sample Day 13
0:45:00
0:45 Free Run

Nice and easy run for 45 minutes. (there is to be ZERO pain if this is a come back to running run)

Sample Day 20
0:45:00
0:45 Free Run

Nice and easy run for 45 minutes. (there is to be ZERO pain if this is a come back to running run)

Sample Day 27
0:45:00
0:45 Free Run

Nice and easy run for 45 minutes. (there is to be ZERO pain if this is a come back to running run)

Coach BK
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Brave Soul Coaching / Racing, LLC

What describes me best ... I am a very goal oriented person that is always striving to learn more, do more and find that next best version of myself. Each athlete I coach gets very individualized attention, concerning all aspects of health and well being. I deliver training plans weekly and month based on feedback on works and other aspects that my athletes communicate to me. My philosophy is to be healthier and happier at the end of your goal race. Ready to take on that next big challenge.