Running Marathon 26.2 Intermediate

Average Weekly Training Hours 07:00
Training Load By Week
Average Weekly Training Hours 07:00
Training Load By Week

This 16 week plan is designed for the intermediate runner who is training for a Marathon 26.2 race. It is recommended that you have previously completed a marathon distance race or longer, have been running an average of ~20+ miles per week consistently for the last two months, and can complete the following distance:

Run 10 miles

This plan will include two benchmark running tests to establish or update your training zones. You'll also receive a training zone calculator as well as step by step instructions on how to update your ranges in Training Peaks.

A typical week will include 4 runs (longest peaks at 20 miles) two days of interval training, two strength training sessions, two foam rolling sessions, and two cross-training day. There will be a gradual build in duration and intensity for two to three weeks, and then an easier week to allow for recovery.

Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace), how to perform benchmark testing, and access to video descriptions of the drills and exercises, and tips on race day and workout hydration and nutrition.

If you have questions about this plan please email us at ces@comprehensiveendurancesolutions.com

Sample Day -2
0:36:00
4mi
z2 Run

10 min WU
z2 HR and RPE rest of the time (can be run or run-walk mix)
5 min CD

Sample Day -2
0:30:00
Push Day Muscular Endurance 1

Warm up with 5-10 minutes of cardio. This can be on bike, elliptical, rower, etc.

Circuit 1
12-15x Chest Press
12-15x Step Up
30 sec Prone Plank

Circuit 2
12-15x Shoulder Press
12-15x Squat
30 sec Side Plank (30 sec each side)

Circuit 3
12-15x Triceps Pushdown or Kick backs
15x Heel Raises

Sample Day -1
0:27:00
3mi
Pre-Test Run

10 min WU
4x15 sec Running Strides, 2 min recovery
Easy pace z1-2 rest of the run
5 min CD

Sample Day -1
0:20:00
Foam Roll and Stretch

Foam roll each area first and then stretch. Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Sample Day 0
1:00:00
6.2mi
Running Benchmark

10 min WU
4x15 sec Running Strides, 2 min recovery
30 min Running TT--cover as much distance as you can!
10 min CD

Sample Day 2
0:30:00
Pull Day Muscular Endurance 1

Warm up with 5-10 minutes of cardio. This can be on bike, elliptical, rower, etc.

Circuit 1
12-15x Rows
12-15x Reverse Lunge
10x Half Kneeling Chops

Circuit 2
12-15x Pull Downs
12-15x Squats
10x Roll Ups

Circuit 3
12-15x Reverse Flies
10x Hip Abd OR Side plank with Hip Abd

Sample Day 3
1:30:00
10mi
z2 Run

10 min WU
4x15 sec Running Strides, 2 min recovery
z2 HR and RPE rest of the time
5 min CD

Carrie Smith, PT, DPT
|
Comprehensive Endurance Solutions

Carrie is a physical therapist, USA Triathlon, and IRONMAN Certified coach in Atlanta, GA. She specializes in working with triathletes and runners to improve race performance from sprint to Ironman distance as well as those looking for injury prevention and return to sport. Carrie has over 10 years of experience working with triathletes and also offers metabolic testing for the bike and run, movement assessments, run video analysis and physical therapy and craniosacral therapy services.