8 Week Build Marathon Program

Author

Lachlan Ireland

All plans by this Coach

Length

8 Weeks

Typical Week

5 Run, 2 Day Off, 1 Strength

Longest Workout

11.18 miles

Plan Specs

running marathon intermediate time goal hr based pace based strength

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.

After completing our 8 Week Base Program this works perfectly as your strive towards your A Goal.

We also recommend using a strength program for best results with this program.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:31

Lachlan Ireland

Athletes Edge Australia

I believe that all athletes should have access to a coach who put them and their goals first. I love being a full time coach whilst coaching various squads and group fitness classes within the Brisbane area.
I have access to state of the art strength and conditioning facilities in Brisbane for one on one and squad sessions and I look forward to being able to give you the service that all athletes deserve when they are striving for when chasing their goals.

Back to Plan Details

Sample Day 1

1:00:00
45TSS
Recovery Session

This session will remain constant throughout the whole training plan, apart from the last 2-3 weeks where the time will slightly increase. It is designed to work you at a low aerobic state and encourage the body to produce adaptations in relation to endurance training.

Sample Day 2

6.84mi
Tempo Intervals

Sample Day 4

1:00:00
39TSS
Hill Sprints

Hill Sprints: Find a hill that is 80m long with incline of 4-5%

W/U 15min Zone 2 Heart Rate

Set 8 Hill Sprints with Recovery of walking down hill

C/D 15 min working back towards Zone 2 Heart Rate

Sample Day 6

8.7mi
Negative Split Long Run

Sample Day 7

2:30:00
110TSS
Long Run

Aiming to maintain a constant speed and heart rate for the duration of this run. 30min warm up make sure we don't go out to fast followed by 90 minutes at 70% of our goal marathon pace and a 30 minutes cool down

Sample Day 8

1:00:00
45TSS
Recovery Session

This session will remain constant throughout the whole training plan, apart from the last 2-3 weeks where the time will slightly increase. It is designed to work you at a low aerobic state and encourage the body to produce adaptations in relation to endurance training.

Sample Day 9

8.08mi
Tempo Intervals

8 Week Build Marathon Program

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