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Sportstest 16 weeks to Marathon. Saturday race, club runner with target 3:30-4:00

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Dr Garry Palmer

All plans by this Coach
No Ratings

Length

16 Weeks

Refund Policy

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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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

This is a 16 week training plan designed for club runners and those targeting a 3:30 to 4 hour road marathon and has been prepared by Dr Garry Palmer

Over the period of 112 days, the plan firstly builds training volume, then adds in a significant level of threshold running and ends with a 3 week taper. The taper in achieved by reducing both volume and duration of the sessions, whilst maintaining intensity. It is designed to get you to the start line in the best possible shape, and carefully takes consideration of overload and recovery.

The plan is best targeting to runners who have been running a minimum of 40 km (25 miles) per week for at least the previous 4-8 weeks in a preparation phase. It also assumes they will have previously undertaken at least 2 long steady runs over one hour duration.

The plan uses a combination of target distance (for interval sessions) but is focused on using heart rate based zone running (for longer aerobic efforts), but the athlete can easily switch these metrics to use the plan as duration based or pace based training sessions.

The plan is suitable for any road based marathon. However, please note, it assumes that race day is on a SUNDAY. The plan can be reused for future races.

The sessions prescribed are based on Dr Palmers book Elite Performance Running; From Middle Distance to Marathon

PLEASE NOTE: The weekly and average weekly training hours shown in the summary are incorrect as TrainingPeaks fails to account for the duration of the intensity sessions. This will be corrected when you add your personal metrics for threshold heart rate and threshold pace. Apologies. :-)



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:39 hrs 3:30 hrs
—— ——
1:05 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
4:39 hrs 3:30 hrs
—— ——
1:05 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Dr Garry Palmer

Sportstest

Sportstests' Dr Garry Palmer provides the ultimate personalised coaching & sports testing for cyclists, triathletes and runners. Whether you're a beginner or an elite athlete, knowing your personalised training zones will help you improve faster and to a higher level.

Testing provides a wealth of information such as your Vo2 max, aerobic threshold, lactate threshold, aerobic capacity and much more. Knowing how hard to train and where your weaknesses lie will help you become a better athlete.

Sample Day 1

0:30:00
Roll and Stretch

As you get stronger you will also get stiffer. It is really important you maintain mobility and are fully aware of any niggles that could potentially hamper your performance. Get on top of them before they halt you in your tracks!

If in doubt get advice from a Sports Physiotherapist who has experience of working with runners, and get them to show you some specific stretches that are relevant to you.

Sample Day 2

0:45:00
41TSS
Steady endurance 45 mins

The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. This session is not too long so you should recover fairly quickly from it.

Sample Day 3

1:00:00
54TSS
Steady endurance 60 mins

The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. An hour will give you a great workout, without being too demanding on the system, so these are really beneficial to your fitness.

Sample Day 4

0:30:00
Roll and Stretch

As you get stronger you will also get stiffer. It is really important you maintain mobility and are fully aware of any niggles that could potentially hamper your performance. Get on top of them before they halt you in your tracks!

If in doubt get advice from a Sports Physiotherapist who has experience of working with runners, and get them to show you some specific stretches that are relevant to you.

Sample Day 5

0:45:00
41TSS
Steady endurance 45 mins

The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. This session is not too long so you should recover fairly quickly from it.

Sample Day 7

1:30:00
80TSS
Steady endurance 90 mins

The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. At the end of the session your legs will know they have worked, but with good post-exercise recovery practices you should recover really quickly.

Sample Day 8

0:30:00
Roll and Stretch

As you get stronger you will also get stiffer. It is really important you maintain mobility and are fully aware of any niggles that could potentially hamper your performance. Get on top of them before they halt you in your tracks!

If in doubt get advice from a Sports Physiotherapist who has experience of working with runners, and get them to show you some specific stretches that are relevant to you.

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