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Marathon - sub 3:15, 24 weeks (Garmin-compatible, access to coach)

Author

Marius Triukas

All plans by this Coach
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Length

24 Weeks

Plan Specs

running marathon advanced 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?

You have finished several marathons and seriously fell in love with running. Chances are your PB is sub-3:30, so the next step is hitting 3:15. This plan can help you to reach that marathon time goal in 24 weeks.

Plan Highlights

The plan has a one week intro period and starts with 3:40 hours of training in the first week. It includes a variety of workouts (ladders, 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, 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.

Plan version 2.0.0



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:30 hrs 2:50 hrs
0:37 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
4:30 hrs 2:50 hrs
0:37 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
39.3TSS
Endurance Run 0:30h

Endurance: 0:30:00 @ 85 % of Threshold Pace (RPE 5)

Keep 170-180 spm cadence during this workout.

Sample Day 2

0:45:00
45TSS
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

0:45:00
56.5TSS
Stride Intervals 10x0:25min

Warm up: 30 min @ 71-77 % of Threshold Pace (RPE 4-5)

Repeat 10 times
Stride: 25 sec @ 118 % of Threshold Pace (RPE 10)
Recover: 1:05 @ 71-77 % of Threshold Pace (RPE 4-5)

Try to keep 160-180 spm cadence during workout.

Sample Day 5

0:40:00
64.3TSS
LTHR/LTP test

For this time trial test, be rested and perform it on a running track, or on any other flat, smooth course. Warm up for 5 minutes by gradually accelerating to a tempo which you believe you can sustain for 30 continuous minutes, but not longer. Do not start too fast, stay consistent and have in mind that test is divided into 10-minute and 20-minute parts. They are for calculation purposes only, so do not drop your pace after 10-minute lap is complete; you have to run for continuous 30 minutes at the fastest pace you can sustain for that amount of time. After completing the test, cool down for 5 minutes.

Your average 30 min. pace will be your Lactate Threshold Pace (LTP). Your average HR for the last 20 min. of the test will be your Lactate Threshold Heart Rate (LTHR).

Sample Day 6

1:00:00
80TSS
Endurance Run 1:00h

Endurance: 1:00:00 @ 85% of Threshold Pace (RPE 5)

Try to keep 170-180 spm cadence during this workout.

Sample Day 8

0:51:00
75.2TSS
Running Intervals, 6x3min

Warm up: 15 min @ 71-77 % of Threshold Pace (RPE 4-5)

Repeat 6 times
Hard: 3 min @ 110-118 % of Threshold Pace (RPE 9-10)
Recover: 3 min @ 71-77 % of Threshold Pace (RPE 4-5)

Try to keep 160-180 spm cadence during workout.

Sample Day 9

0:45:00
45TSS
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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