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

Author

Marius Triukas

All plans by this Coach

Length

24 Weeks

Typical Week

6 Run

Longest Workout

2:50 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 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 4 hours of training on 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 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 1.0.1

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:42

Marius Triukas

Train By Data

Sub 3-hour marathoner and three times iron distance finisher, IRONMAN® Certified Coach with IT background (ah, and the 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.

Back to Plan Details

Sample Day 1

0:30:00
29.8TSS
Recovery Run 30min

Sample Day 2

0:45:00
54.1TSS
Endurance Run 0:45h

Sample Day 3

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

Sample Day 5

0:40:00
40TSS
Recovery Run 40min

Sample Day 6

1:20:00
97.6TSS
Endurance Run 1:20h

Sample Day 8

0:50:00
69.9TSS
Running Intervals, 5x3min

Sample Day 9

0:40:00
48TSS
Endurance Run 0:40h

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

$42.00 - Buy Now