Advanced Road Running 42km Sub 3 hours - 13 weeks (V3.1)

Author

MultiSportCoaching.co.za

All plans by this Coach

Length

13 Weeks

Typical Week

5 Run, 2 Other, 1 Day Off, 1 Strength, 1 X-Train

Longest Workout

2:55 hrs

Plan Specs

running marathon advanced time goal hr based

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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.

This Training Program is aimed at an Advanced Marathon Road Runner looking for an intense training program to build enough speed and endurance to complete a marathon in under 3 hours.

Training volume builds from 7 hours and 34 minutes to a maximum of 12 hours and 01 minutes.

This program is 13 weeks long:
1 Test Week,
9 Training Weeks,
2 Taper weeks
1 Recovery Week.

After completing the tests in the Test and Re-Test weeks, submit your data here: https://multisportcoaching.co.za/performance-data/

This is a free service.

As the training zones for this program are based on %Max Heart Rate you will need a Heart Rate Monitor to get the best results.
We whole-heartedly recommend the POLAR brand. (See what we did there?)

Requirements for this program:
You need to have access to a 400m running track for the Test Week and 5km Time Trial route which you can access in the Test Week and the Re-Test Week.


When participating in an endurance training program, you can enhance your training and hence performance by including Flexibility and Core training sessions
Both a running-specific core strength and flexibility training program are included with this program.

Assumptions of the program:
You have a long history of intense running training.
You have not been injured in the last 18 months.
Your current half marathon pace is sub 1 hour 25 minutes

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:41
Training Load By Week
Average Weekly Training Hours: 07:41
Average Weekly Breakdown

Coach Shamus

multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.

Back to Plan Details

Sample Day 1

0:52:00
Run Test - MAF

Step 1:
Calculate your MAF Training Zone here:
https://multisportcoaching.co.za/maf-training-zone

Step 2:
Download the PDF attached

WU: (Warm Up)
10 mins jog
5 x 80m building "run throughs", walk back

MS: (Main Set)
3 x 1 Mile (4 laps of a track) @ 180 minus your age
2 mins walk between

LD: (Loosen Down)
5 mins easy jog

*measure your time and average heart rate for each mile
**if possible, take a split time on each lap (400m) of each mile.

Email results ASAP
test@multisportcoaching.co.za

Sample Day 3

1:02:00
63.8TSS
Run Test - 5km TT

Download attached PDF
WU: (Warm Up)
8 mins Z1
5 mins Z2
3 mins Z3

30 secs Strides (start at a slow pace, build up to fast - not sprint - pace)
1 min walk
Repeat 4 times.

MS: (Main Set)
Run 5km as hard as possible at a pace you can maintain for the entire TT (Time Trial)

LD: (Loosen Down)
10 mins Z1


*record time and average heart rate for the 5km TT
**record a split time and average heart rate for each km

Enter your test data here:
https://multisportcoaching.co.za/performance-data/

Sample Day 4

0:30:00
10TSS
Recovery Walk

30 min Walk

Sample Day 6

0:35:30
25.8TSS
1.5km Run TT

Warm Up:
15 min easy Jog
2 x 2 min @ 75% pace with 2 min walk between.
Main Set:
Run 1500m @ max effort
Cool Down:
5 min easy jog
Send us the results ASAP
*record time for the 1.5km TT
**record Max and Average heart rate of the 1.5km TT
***record your 500m splits

test@multisportcoaching.co.za

Sample Day 7

0:30:00
10TSS
Recovery Walk

30 min Walk

Sample Day 9

0:53:00
36.8TSS
Fartlek

WU:
10 mins Z1
45 secs Z4

MS:
10 mins Z2
45 secs Z4

repeat 3 times

LD:
10 mins Z1

Sample Day 9

0:35:00
20TSS
Core Training - Running (4 sets)

WU:
5 mins Z1
5 mins Z2

MS:
Core Training
4 sets of each exercise.

LD:
5 mins Z1

Advanced Road Running 42km Sub 3 hours - 13 weeks (V3.1)

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