Marathon - sub 3:45, 20 weeks (Garmin-compatible, access to coach)

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Marathon - sub 3:45, 20 weeks (Garmin-compatible, access to coach)

Author

Marius Triukas

All plans by this Coach

Length

20 Weeks

Typical Week

4 Run, 1 Strength

Longest Workout

3:00 hrs

Plan Specs

running marathon intermediate time goal pace based

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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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Who is this Plan for?

If you have finished a half-marathon or two (or even tried a marathon) and your half marathon time is around 1:50, this plan will help you to prepare for your sub-3:45 marathon time goal in 20 weeks.

Plan Highlights

The plan includes one intro week and starts with almost four hours of training first week. It includes a variety of workouts (strides, tempo, steady state, endurance, to name a few) arranged in four-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. Also, workout descriptions refer to RPE 1-10 (Rating of Perceived Exertion) scale, which will help you evaluate your 'pace by feel'.

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, before or after purchasing it, please contact me by e-mail marius@trainbydata.com and I’ll be happy to help you. And read the Welcome message before starting. It contains important information about your plan.

Plan version 2.0.0

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:58
Training Load By Week
Average Weekly Training Hours: 04:58
Average Weekly Breakdown

Marius Triukas

Train By Data

Sub 3-hour marathoner and sub-11-hour full distance finisher, IRONMAN® Certified Coach with IT background (ah, and the father of two). Interested in data analysis and constant search for improvement, meter-by-meter, second-by-second.

If you’re ready and willing to delve into your training data and if you want to explore how numbers translate to your fitness, let’s talk and see if we can find out what your training may or may not has been missing.

Sample Day 1

0:40:00
46.8TSS
0:40h Recovery Run

Recovery: 40 min @ 80 % of Threshold Pace (RPE 4-5)

Sample Day 2

0:45:00
45TSS
Stability&Endurance - Week 1

WARM-UP
Jog 5 min

DYNAMIC STRETCH
Knee Pulls - 1 set x10 reps
Walking on Toes with Toes Pointed In - 1 set x10 reps
Walking Hip Cradle - 1 set x10 reps

MAIN SET
Band Pull Apart - 1 set x10 reps
Step Up (No Weights) - 1 set x10 reps
Monster Lateral Walk (with bands) - 1 set x10 reps

Overhead Squat - 3 sets x12 reps, rest for 0:20 between reps; Weight: Bar
Step up - 3 sets x12 reps, rest for 0:20 between reps; Weight: Body
Goblet Squat - 3 sets x12 reps, rest for 0:20 between reps

Anti-Rotation with Bands - 3 sets x10 reps
Side plank - 3 sets, continue for 0:30
Donkey Kicks - 3 sets x10 reps

COOL-DOWN
Static stretches - 5 min

Sample Day 3

0:50:00
58.8TSS
0:50h Recovery Run

Recovery: 50 min @ 80 % of Threshold Pace (RPE 4-5)

Sample Day 5

0:37:30
46.6TSS
5x0:30min Stride Intervals

Warm up: 30 min @ 71-77 % of Threshold Pace (RPE 4-5)

Repeat 5 times
Stride: 30 sec @ 118 % of Threshold Pace (RPE 10)
Recover: 1:00 @ 71-77 % of Threshold Pace (RPE 4-5)

Try to keep 160-180 spm cadence during workout.

Sample Day 6

1:00:00
80TSS
1:00h Endurance Run

Endurance: 1:00:00 @ 85% of Threshold Pace (RPE 5)

Try to keep 170-180 spm cadence during this workout.

Sample Day 8

0:45:00
62.9TSS
5x3min Run Intervals

Warm up: 15 min @ 71-77 % of Threshold Pace (RPE 4-5)

Repeat 5 times
Hard: 3 min @ 110-118 % of Threshold Pace (RPE 9-10)
Recover: 3 min @ 71-77 % of Threshold Pace (RPE 4-5)

Try to keep 160-180 spm cadence during workout.

Sample Day 9

0:45:00
45TSS
Stability&Endurance - Week 2

WARM-UP
Jog 5 min

DYNAMIC STRETCH
Elbow and knee lunge - 1 set x10 reps
Butt Kicks - 1 set, continue for 0:30
Frankenstein Walk - 1 set x10 reps

MAIN SET
I, Y, T (on incline bench) - 1 set x10 reps
Bird dog - 1 set x10 reps
Russian Twists - 1 set x10 reps

Romanian deadlift - 3 sets x12 reps, rest for 0:20 between reps; Weight: Bar
Squat Curl Overhead Press - 3 sets x12 reps, rest for 0:20 between reps
Back Squat - 3 sets x12 reps, rest for 0:20 between reps; Weight: Bar

Swiss Ball Roll Out - 3 sets x15 reps
Supine Plank - 3 sets, continue for 0:30
Fire Hydrants - 3 sets x10 reps

COOL-DOWN
Static stretches - 5 min

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