Marathon - sub 3:45, 24 weeks (Garmin-compatible, access to coach)
Author
Marius Triukas
All plans by this CoachLength
24 Weeks
Typical Week
4 Run, 1 Strength
Longest Workout
3:00 hrs
Plan Specs
running marathon intermediate time goal pace based
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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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Who is this Plan for?
You certainly have finished a half marathon or two (or even tried a marathon)? Running a full Marathon in less than 3:45 can be an achievable goal. If you can run half marathon in less than 1:50, this plan can help you to prepare for your sub-3:45 marathon time goal in 24 weeks.
Plan Highlights
The plan has a two week intro period and starts with 3:15 hours of training on the first week. It includes a variety of workouts (strides, tempo, steady state, endurance, to name a few) arranged in four-week cycles, which will allow your body to adapt and prepare for a challenging race.
The plan is based on a percentage of your calculated Threshold Pace, however, workout descriptions also refer to RPE 1-10 (Rating of Perceived Exertion) scale, which will help you evaluate your 'pace by feel'.
The plan is compatible with Garmin devices so you will have structured workouts delivered straight to your watch when using the AutoSync feature after connecting your TrainingPeaks and Garmin Connect accounts. However, please check your device compatibility in the Garmin/TrainingPeaks website.
Access to Coach
If you will have any questions for this plan, before or after purchasing it, please contact me by e-mail marius@trainbydata.com and I’ll be happy to help you. And read the Welcome message before starting. It contains important information about your plan.
Stats
Sample Day 1
Recovery: 40 min @ 80 % of Threshold Pace (RPE 4-5)
Sample Day 2
WARM-UP
Jog 5 min
DYNAMIC STRETCH
Knee Pulls - 1 set x10 reps
Walking on Toes with Toes Pointed In - 1 set x10 reps
Walking Hip Cradle - 1 set x10 reps
MAIN SET
Band Pull Apart - 1 set x10 reps
Step Up (No Weights) - 1 set x10 reps
Monster Lateral Walk (with bands) - 1 set x10 reps
Overhead Squat - 3 sets x12 reps, rest for 0:20 between reps; Weight: Bar
Step up - 3 sets x12 reps, rest for 0:20 between reps; Weight: Body
Goblet Squat - 3 sets x12 reps, rest for 0:20 between reps
Anti-Rotation with Bands - 3 sets x10 reps
Side plank - 3 sets, continue for 0:30
Donkey Kicks - 3 sets x10 reps
COOL-DOWN
Static stretches - 5 min
Sample Day 3
Recovery: 30 min @ 80 % of Threshold Pace (RPE 4-5)
Sample Day 5
Warm up: 30 min @ 71-77 % of Threshold Pace (RPE 4-5)
Repeat 5 times
Stride: 30 sec @ 118 % of Threshold Pace (RPE 10)
Recover: 1:00 @ 71-77 % of Threshold Pace (RPE 4-5)
Try to keep 160-180 spm cadence during workout.
Sample Day 6
Endurance: 1:00:00 @ 85% of Threshold Pace (RPE 5)
Try to keep 170-180 spm cadence during this workout.
Sample Day 8
Endurance: 0:55:00 @ 85 % of Threshold Pace (RPE 5)
Keep 170-180 spm cadence during this workout.
Sample Day 9
WARM-UP
Jog 5 min
DYNAMIC STRETCH
Elbow and knee lunge - 1 set x10 reps
Butt Kicks - 1 set, continue for 0:30
Frankenstein Walk - 1 set x10 reps
MAIN SET
I, Y, T (on incline bench) - 1 set x10 reps
Bird dog - 1 set x10 reps
Russian Twists - 1 set x10 reps
Romanian deadlift - 3 sets x12 reps, rest for 0:20 between reps; Weight: Bar
Squat Curl Overhead Press - 3 sets x12 reps, rest for 0:20 between reps
Back Squat - 3 sets x12 reps, rest for 0:20 between reps; Weight: Bar
Swiss Ball Roll Out - 3 sets x15 reps
Supine Plank - 3 sets, continue for 0:30
Fire Hydrants - 3 sets x10 reps
COOL-DOWN
Static stretches - 5 min