Marathon - sub 3:45, 18 weeks (Garmin-compatible, access to coach)
Marius TriukasAll plans by this Coach
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Who is this Plan for?
If you have finished a half-marathon or two (or even tried a marathon) and you can run half marathon in less than 1:50, this plan will help you to prepare for your sub-3:45 marathon time goal in 18 weeks.
It is quite a short period of time for marathon preparation, so it is recommended that you were exercising on a regular basis prior to starting this plan and also have checked your health with a physician.
The plan includes one intro week and starts with 4:10 hours of training first week. It includes a variety of workouts (strides, tempo, steady-state, endurance, to name a few) arranged in three-week cycles, which will allow your body to adapt and prepare for a challenging race.
The plan is based on a percentage of your calculated Threshold Pace, however, workout descriptions also refer to RPE 1-10 (Rating of Perceived Exertion) scale. RPE will help you evaluate your 'pace by feel', so the actual distance covered may be different from one set in the workout. Target distances in some workouts are just for reference and only race day will show how your training was.
The plan does have Strength & Conditioning workouts, however for the best results they should be followed with the supervision of the gym coach.
The plan is compatible with Garmin devices so you will have structured workouts delivered straight to your watch when using the AutoSync feature after connecting your TrainingPeaks and Garmin Connect accounts. However, please check your device compatibility in the Garmin/TrainingPeaks website.
Access to Coach
If you will have any questions for this plan, prior to or after purchasing it, please contact me by e-mail firstname.lastname@example.org and I’ll be happy to help you.
Also, in case the plan gets updated (we all constantly seek improvement), you will get the latest version free of charge, just drop me an e-mail. And read the Welcome message before starting. It contains important information about your plan.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:13 hrs||3:20 hrs|
|0:49 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:13 hrs||3:20 hrs|
||0:49 hrs||1:00 hrs|