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Sub 3h - Marathon Training Plan - 14 weeks

Author

Yago Aldir

All plans by this Coach
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Length

14 Weeks

Plan Specs

running marathon intermediate advanced

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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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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:01 hrs 1:45 hrs
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Workouts Per Week Weekly Average Longest Workout
4:01 hrs 1:45 hrs
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Yago Aldir

Who am I?

  • Sport Science and High Performance Coach by University of Vigo (Spain)
  • Strength and Conditioning Coach by FMA Institute (Australia)
  • Holistic Health and lifestyle Coach lv. 1 by CHEK Institute (USA)

Focus on:

  • Athletes Performance and Health
  • Rehab, strength and conditioning
  • Coaching

Services:

  • From 1:1 to 1:4 semi-private training
  • Complete training program designed
  • Total guidance on individualised Nutrition
  • Injury rehab and management - 4 to 8 weeks

Sample Day 1

0:50:00
6.21mi
Easy Run 50 min.

Sample Day 3

0:50:00
6.21mi
Easy Run 50 min.

Sample Day 5

1:20:00
Continuous Interval - Vo2max work

20' Warm Up (5'30 min/km)


+ 2 x 15' (4'40 min/km) rec: 10' easy run (5'30 min/km)

+ 10' Cool Down

Sample Day 6

1:00:00
Long Run

35 min 5'00 min/km
+ 15 min 4'00 min/km
+ 10 min 5'00 min/km

Sample Day 8

1:00:00
6.21mi
Easy Run 60 min.

Sample Day 9

1:30:00
Continuous Interval - Vo2max work

20' Warm Up (5'30 min/km)


+ 2 x 20' (4'40 min/km) rec: 10' easy run (5'30 min/km)

+ 10' Cool Down

Sample Day 10

1:00:00
7.46mi
Easy Run 60 min.

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