Long Build Marathon Plan

Author

Tri Training Harder

All plans by this Coach

Length

24 Weeks

Typical Week

4 Run, 1 Strength

Longest Workout

26.22 miles

Plan Specs

running marathon beginner intermediate advanced multi day tss based

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Summary

Includes Structured Workouts

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This Marathon plan is for the runner with some running frequency in their legs who wants to step up to the marathon distance. There is a long(ish) build into the longer distance efforts favouring frequency over the classic long miles approach.

Ideal for runners with limited time in through the week, access to a mat for some core exercises and happy to be training a few days in the plan either back to back or multiple workouts in one day. This has had success for athletes of a variety of abilities including multiple PBs

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:07
Training Load By Week
Average Weekly Training Hours: 04:07
Average Weekly Breakdown

Tri Training Harder

Tri Training Harder

Tri Training Harder is a triathlon coaching company at the cutting edge of a rapidly evolving industry. TTH specialises in innovative, state-of-the-art coaching for both individuals and groups. Run by triathletes, for triathletes, we take pride in looking at all aspects of triathlon from a different perspective.

Our vision is that Tri Training Harder will provide a trusted community of consistent and highly competent coaches eager to enhance their own development as well as their peers’.

Back to Plan Details

Sample Day 1

0:45:00
63.56TSS
ENDURANCE RUN (0.75 HOURS)

The purpose of this session is to develop aerobic endurance and efficiency. The aim of this session is to run at a comfortable pace. Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort --------------- Warm up: Start jogging easily (L1) for about 5 minutes as your systems wake up. --------------- Main Set: Hold Marathon Intensity (L3) for the rest of the duration of the session. Try to keep a high leg turnover when running throughout this session. --------------- Cool Down: Stretch, compression and ice.

Sample Day 2

0:30:00
FUNDAMENTAL CORE 1

The purpose of this session is to develop your core strength, stability and flexibility. The focus is on functional strength, which will also help prevent injury and allow a solid platform for your limbs to work harder and more powerfully. Ensure that you work at maintaining good posture throughout and keep your breathing controlled. Set your core before each exercise and do not rush. If you are unsure of any of the exercises, then please look them up here: http://www.tritrainingharder.com/index.php?route=coaching/coaching&coaching_id=19 ––––––––––––––– Warm Up: –Foam rolling –Dynamic stretching warm up: –Leg swings to the side (10 each side) –Leg swings back and forth (10 each side) –Arm swings to loosen up muscles around the shoulders –Cat stretches on all fours to stretch out back and stomach –Stretching of any tight areas ––––––––––––––– You will need: – A mat or soft carpet to work from ––– Main Set: All with 30-60 seconds recovery 1 Set of: –5x Abdominal Crunches –5x Oblique Crunches (each side) –5x Dorsal Raise –5x Bridge –5x Heel Reach (each side) –5x Reverse Curl –5x Super Slow Bike –5x Dorsal Raise (Hands and feet) –30 seconds Plank ––––––––––––––– Cool Down: Stretching as required. Take any extra time with a mat to do stretching of key areas you know you find are particularly tight.

Sample Day 3

0:55:00
62.94675250126923TSS
FARTLEK MM1

The purpose of this session is to stress both anaerobic and aerobic systems and to help develop your recovery speed. If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjm0HzxqDX0sMohBvkPwvuX). Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort --------------- Warm up: 5 minutes at Easy Intensity (L2) 5 minutes of Running Drills 5 minutes of strides --------------- Main Set: 4 minutes at Easy Intensity (L2) 3 minutes at Marathon Intensity (L3) 2 minutes at Threshold Intensity (L4) x3 --------------- Cool Down: 10 minutes of gentle jogging Stretching and walking (L1)

Sample Day 6

1:00:00
86.44TSS
ENDURANCE RUN (1 HOUR)

The purpose of this session is to develop aerobic endurance and efficiency. The aim of this session is to run at a comfortable pace. Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort --------------- Warm up: Start jogging easily (L1) for about 5 minutes as your systems wake up. --------------- Main Set: Hold Marathon Intensity (L3) for the rest of the duration of the session. Try to keep a high leg turnover when running throughout this session. --------------- Cool Down: Stretch, compression and ice.

Sample Day 8

0:45:00
63.56TSS
ENDURANCE RUN (0.75 HOURS)

The purpose of this session is to develop aerobic endurance and efficiency. The aim of this session is to run at a comfortable pace. Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort --------------- Warm up: Start jogging easily (L1) for about 5 minutes as your systems wake up. --------------- Main Set: Hold Marathon Intensity (L3) for the rest of the duration of the session. Try to keep a high leg turnover when running throughout this session. --------------- Cool Down: Stretch, compression and ice.

Sample Day 9

0:30:00
FUNDAMENTAL CORE 2

The purpose of this session is to develop your core strength, stability and flexibility. The focus is on functional strength, which will also help prevent injury and allow a solid platform for your limbs to work harder and more powerfully. Ensure that you work at maintaining good posture throughout and keep your breathing controlled. Set your core before each exercise and do not rush. If you are unsure of any of the exercises, then please look them up here: http://www.tritrainingharder.com/index.php?route=coaching/coaching&coaching_id=19 ––––––––––––––– Warm Up: –Foam rolling –Dynamic stretching warm up: –Leg swings to the side (10 each side) –Leg swings back and forth (10 each side) –Arm swings to loosen up muscles around the shoulders –Cat stretches on all fours to stretch out back and stomach –Stretching of any tight areas ––––––––––––––– You will need: – A mat or soft carpet to work from ––– Main Set: All with 30-60 seconds recovery 1 Set of: –10x Abdominal Crunches –10x Oblique Crunches (each side) –10x Dorsal Raise –5x Single Leg Bridge (each side) –10x Heel Reach (each side) –10x Reverse Curl –10x Super Slow Bike –10x Dorsal Raise (Hands and feet) –45 seconds Plank ––––––––––––––– Cool Down: Stretching as required. Take any extra time with a mat to do stretching of key areas you know you find are particularly tight.

Sample Day 10

1:02:30
87.19TSS
FARTLEK ML2

The purpose of this session is to stress both anaerobic and aerobic systems and to help develop your recovery speed. If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjm0HzxqDX0sMohBvkPwvuX). Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort --------------- Warm up: 5 minutes at Easy Intensity (L2) 5 minutes of Running Drills 5 minutes of strides --------------- Main Set: 3.5 minutes at Threshold Intensity (L4) 2.5 minutes at Interval Intensity (L5) 4 minutes at Marathon Intensity (L3) 2.5 minutes at Easy Intensity (L2) x3 --------------- Cool Down: 10 minutes of gentle jogging Stretching and walking (L1)

Long Build Marathon Plan

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