Marathon Plan 16 Weeks (4days/week)

Author

Simon Brooker

All plans by this Coach

Length

16 Weeks

Typical Week

3 Day Off, 4 Run, 1 Custom

Longest Workout

3:00 hrs

Plan Specs

running marathon beginner intermediate pace based

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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.

Marathon training for beginner/intermediate athletes - 16 weeks @ 4 days per week.

Includes structured workouts

Check out www.simonbrookercoaching,com for more information on coaching plans

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:22

Simon Brooker

Simon Brooker Coaching

Whether you are looking at completing your first running or triathlon event or are a seasoned athlete, I can work with you to help you achieve your goals through smart programming individualized to your goals and personal commitments.
If you are a more seasoned athlete I can also offer tailored individual event specific programs.
I also can offer running form analysis or one on one sessions as required.

Back to Plan Details

Sample Day 1

0:45:00
54.1TSS
Steady Run 45mins

Sample Day 2

1:00:00
72.7TSS
Steady Run 60mins

Sample Day 3

0:55:00
88.7TSS
Threshold Test 1x30min

This is a test to set your threshold pace and/or heart rate. This is best done by yourself on a flat course. You will need to turn off the auto lap function on your watch please.

Warm Up - 10-15mins PRESS LAP BUTTON

Main Set 30mins @ Best Pace
10mins in press the lap button on your watch
20mins after that press lap button again


Cool Down - 10mins

Sample Day 5

1:15:00
84.7TSS
Long Run

Sample Day 8

0:55:00
66.5TSS
Steady Run 55mins

Sample Day 9

0:45:00
40.4TSS
Active Recovery

Sample Day 10

1:25:00
141.1TSS
Tempo/Threshold Run 3x15mins 5min JR

Marathon Plan 16 Weeks (4days/week)

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