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Marathon - sub 4:00, 24 weeks (Garmin-compatible, access to coach)

Author

Marius Triukas

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Length

24 Weeks

Plan Specs

running marathon beginner time goal pace based tss based

Refund Policy

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

Who is this Plan for?

If you have finished a half marathon or two and you are thinking what’s next, running a full Marathon would be a great achievement. If you have run half marathon in less than 2 hours, this plan can help you to prepare for your sub-4:00 marathon time goal in 24 weeks.

Plan Highlights

The plan has a three week intro period and starts with 2:30 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. RPE will help you evaluate your 'pace by feel', so the actual distance covered may be different from one set in the workout. Target distances in some workouts are just for reference and only race day will show how your training was.

The plan does have Strength & Conditioning workouts, however for the best results they should be followed with the supervision of the gym coach.

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, prior to or after purchasing it, please contact me by e-mail marius@trainbydata.com and I’ll be happy to help you.

Also, in case the plan gets updated (we all constantly seek improvement), you will get the latest version free of charge, just drop me an e-mail. And read the Welcome message before starting. It contains important information about your plan.

Plan version 4.1.0



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:14 hrs 3:40 hrs
0:49 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
4:14 hrs 3:40 hrs
0:49 hrs 1:00 hrs

Training Load By Week


Marius Triukas

Train By Data

Sub 3-hour marathoner and sub-11-hour full distance finisher, IRONMAN® Certified Coach with IT background (and father of two). Interested in data analysis and constant search for improvement, meter-by-meter, second-by-second.

If you’re ready and willing to delve into your training data and if you want to explore how numbers translate to your fitness, let’s talk and see if we can find out what your training may or may not has been missing.

Sample Day 1

0:30:00
34.8TSS
Recovery Run 30min

Recovery: 30 min @ 80 % of Threshold Pace (RPE 4-5)

Sample Day 2

0:45:00
Stability&Endurance - Week 1

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

0:35:00
46.1TSS
Endurance Run 0:35h

Endurance: 0:35:00 @ 85 % of Threshold Pace (RPE 5)

Keep 170-180 spm cadence during this workout.

Sample Day 5

0:40:00
46.8TSS
Recovery Run 40min

Recovery: 40 min @ 80 % of Threshold Pace (RPE 4-5)

Sample Day 6

0:45:00
59.6TSS
Endurance Run 0:45h

Endurance: 0:45:00 @ 85 % of Threshold Pace (RPE 5)

Keep 170-180 spm cadence during this workout.

Sample Day 8

0:40:00
46.8TSS
Recovery Run 40min

Recovery: 40 min @ 80 % of Threshold Pace (RPE 4-5)

Sample Day 9

0:45:00
Stability&Endurance - Week 2

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

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