Marathon Getting Started (Advanced)

Author

ProAthletes

All plans by this Coach

Length

4 Weeks

Typical Week

4 Run, 2 Strength

Longest Workout

1:00 hrs

Plan Specs

running marathon intermediate advanced pace based base period

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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.

If you have been running 3-4 times a week, this plan is the first step towards systematic marathon preparation. It aims to further develop the basics and familiarize with 1-2 additional running sessions per week.

The focus lies on increasing your maximal aerobic capacity (VO2max) und optimizing your running form/ technique. Therefore high intensity training (HIT) is combined with easy running and drills.
Throughout this plan the weekly running distance is still low and the final week will give you time for active recovery. In the following plans overall volume will then be progressively increased and long runs incorporated. To build a solid foundation for the increased volume in the following training blocks, core training is included weekly.

After these four weeks you are ready for systematic training, higher training load and volume. Have fun getting started!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:40
Training Load By Week
Average Weekly Training Hours: 03:40
Average Weekly Breakdown

Sebastian Zeller

ProAthletes

Mit ProAthletes können wir unseren Athleten genau die Unterstützung ermöglichen, die wir uns als Athleten selber gewünscht haben. Wir möchten, dass Ihr Eure persönlichen Ziele, egal ob Einsteiger oder Profi-Athlet, erreicht.
In der nachhaltigen Zusammenarbeit mit Euch möchten wir persönlich unsere eigene Erfahrung als (Profi-)Athleten, auf Basis eines differenzierten wissenschaftlichen Konzepts, weitergeben.

Back to Plan Details

Sample Day 1

0:40:00
41.8TSS
Run HIT 10x30s

15min. Warm-Up / Stretching and 10x20m Drills / Intervalls (up an incline if possible) / 10min. Cool-Down

Sample Day 1

0:20:00
Core Stability 20min.

Core stability / stretching / foam roller

Sample Day 2

0:30:00
26.7TSS
Run LIT + Drills 1

Post-Run:
10x20m drills + 3x80m strides (recovery: walk back)

Sample Day 3

0:40:00
35.8TSS
Run LIT 40min

Post-Run:
20x(15m drills + 30m stride out)

Sample Day 5

0:40:00
38.8TSS
Run LIT + Progression 40min

Sample Day 5

0:20:00
Core Stability 20min.

Core stability / stretching / foam roller

Sample Day 6

0:50:00
45TSS
Run LIT 50min

Optionally in the morning before breakfast (low carb). Water is allowed. Caffeine prior to the run activates your fat oxidation when running low carb

Marathon Getting Started (Advanced)

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