Marathon Plan on 3 Days of Running - Intermediate to Advanced Runners - 12 Weeks - Sunday Race
Author
Joan Scrivanich , MA, CSCS
All plans by this CoachLength
12 Weeks
Typical Week
2 Strength, 3 Run, 1 Day Off, 1 X-Train
Longest Workout
3:00 hrs
Plan Specs
running marathon intermediate advanced masters
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Summary
Designed for: Intermediate to Advanced Runners.
This plan will help take you through your marathon training on only 3 days of running.
This is the plan for you if you're the type of runner that:
-Prefers including cross training in your plan
-Wants to run a marathon but needs to reduce the amount of days you run
-Can only get out for 3 days of running
Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.
Joan has been an endurance athlete for almost 30 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.
What's included:
- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
- Access to our private Facebook group.
-Access to our Member-Only Resources Area
This plan gradually builds your long runs leading up to Marathon day and includes one 3 hour long run. You will get in all your key running workouts while supplementing your training with cross training and strength training in order to get to your marathon fit, healthy, and ready to run. It includes strength training, days off, and active recovery days.
Before starting: Before starting this plan, you should be able to comfortably run for 1:15 hour. The weekly volume of the plan starts at 5:00 for the first week and peaks at 7:00.
Questions? E-mail Coach Joan at info@RiseEndurance.com or visit her at RiseEndurance.com
I look forward to helping you reach your potential.
Happy Running!
Stats
Sample Day 1
W/U:
Warm up with 5-15 min of easy aerobic exercise using both the upper & lower body, such as running, elliptical, or rowing.
.
Pre-Set: 1-2x *body weight only*
.
10-12 bicycle crunches
4 reps plank until fatigue
10-12 reps clam shell on each side
10-12 reps superman
.
Main Set: 2-3x
.
12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Choose 4-5 exercises (see pre-activity comments below for some examples)
Remember to have good form with all exercises to prevent injury.
.
Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
.
C/D:
Cool down with static stretching & foam rolling
Sample Day 2
W/U:
15-20min
Include dynamic stretching and easy running
.
Main Set:
.
3 x 7min @ upper zone 3 to lower zone 4 with 2-3min easy jog between sets.
.
C/D:
Cool down with remaining time. Try to focus on holding good form in the C/D
Sample Day 3
W/U:
Warm up with 5-15 min of easy aerobic exercise using both the upper & lower body, such as running, elliptical, or rowing.
.
Pre-Set: 1-2x *body weight only*
.
10-12 bicycle crunches
4 reps plank until fatigue
10-12 reps clam shell on each side
10-12 reps superman
.
Main Set: 2-3x
.
12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Choose 4-5 exercises (see pre-activity comments below for some examples)
Remember to have good form with all exercises to prevent injury.
.
Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
.
C/D:
Cool down with static stretching & foam rolling
Sample Day 4
W/U:
10min-15min
Include dynamic stretching and easy running
.
Main Set:
.
Mixed hilly terrain @ Z4 effort (just under 10km race pace) on the uphills & Z2 effort everywhere else.
Uphills should range between 1min and 5min in duration.
.
Take your time on the down hill sections so that you do not over stress your legs
.
C/D:
Cool down with remaining time
Sample Day 6
W/U:
15-20min
Include dynamic stretching and easy running
.
Main Set:
.
2 x 15min @ upper zone 3 with 5min easy jog between sets.
.
C/D:
Cool down with remaining time. Try to focus on holding good form in the C/D
Sample Day 7
Crosstrain as you would like for 30 min - 1:00.
Sample Day 8
W/U:
Warm up with 5-15 min of easy aerobic exercise using both the upper & lower body, such as running, elliptical, or rowing.
.
Pre-Set: 1-2x *body weight only*
.
10-12 bicycle crunches
4 reps plank until fatigue
10-12 reps clam shell on each side
10-12 reps superman
.
Main Set: 2-3x
.
12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Choose 4-5 exercises (see pre-activity comments below for some examples)
Remember to have good form with all exercises to prevent injury.
.
Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
.
C/D:
Cool down with static stretching & foam rolling