Ryan Eckert, MS, CSCSAll plans by this Coach
"So I ran the Berlin Marathon aiming for 3:40, and was able to complete in 3:39:07, running more or less on the same power/speed throughout the race. So a 10 minutes PR it was! I have also beaten my PR in 1K, 1 mile, 5K, 10K 15K, 10 miles, and half marathon this year, and I find that extremely satisfying given the fact that I was injured last year and have trained more controlled (80/20) than previous years. I would not have been able to do this without your training program, and the advice and encouragement you have given me during the year Ryan! I have learned a lot about training, restitution and age :-)" - Ole, 61 years young from Norway
This is an advanced marathon training plan for an athlete that is interested in setting a personal best and/or being competitive within their age group or overall ranking. This training plan is prescribed and individualized based on run pace, heart rate, and Rating of Perceived Exertion (1-10 scale) and assumes that an athlete has the equipment necessary to run. This training plan includes a mixture of road running, resistance training performed in a gym, and cross-training (other aerobic activities of the athletes' choice). An athlete should have experience racing marathons and should have a well-developed level of fitness before participating in this training plan, including at least 18-24 months of consistently running at least 5-6 times per week with a mixture of both aerobic running and speed-work. Additionally, it is recommended that the athlete have performed strength training on at least 1-2 days per week over the past 18-24 months, or at least have a basic foundation of strength upon which to build with strength training as this training plan includes a progression of heavy strength training and plyometrics. Finally, it is recommended that the athlete has the ability and basic competency to run without pain.
Note: When viewing the weekly training volume preview on TrainingPeaks, keep in mind this training plan includes both a mixture of time-based sessions and distance-based sessions; so the weekly training volume will be expressed in terms of both time and distance.
This training plan comes with a few documents/resources that will prove useful to athletes while following along to the prescribed plan:
1. Instructional Booklet - Contains basic educational and background material that will help the athlete successfully complete the training plan and learn about the training process
2. Exercise Technique Guidebook - Contains pictures and descriptions of over 80 exercises that will help the athlete successfully complete training sessions prescribed within the plan
3. Training and Racing Zones Chart - This will be useful in documenting run pace and heart rate zones to be used during training and racing; these zones will bet set by performing tests regularly throughout the training plan
Basic equipment needed to successfully complete the run sessions within this training plan include:
-proper run clothing and attire
-GPS run watch
-heart rate monitor (chest strap or arm strap is ideal over wrist-based heart rate monitors on watches)
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.Still have questions about this plan?
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