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Marathon Plan on 3 Days of Running - Intermediate to Advanced Runners - 12 Weeks - Saturday Race

Author

Joan Scrivanich , MA, CSCS

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Length

12 Weeks

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Plan Description

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!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal Trainer



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx3
3:57 hrs 3:00 hrs
Strengthx2
0:55 hrs 0:30 hrs
Day Offx1
—— ——
X-Trainx1
0:27 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:57 hrs 3:00 hrs
Strength
0:55 hrs 0:30 hrs
Day Off
—— ——
X-Train
0:27 hrs 0:30 hrs

Training Load By Week


Joan Scrivanich

Rise Endurance LLC

Coach Joan takes a comprehensive approach to coaching; her scientifically based training is athlete-centered and takes the whole athlete into account in order for athletes to reach their goals and remain healthy.

Joan's coaching specialties include:

  • Busy professionals
  • Long course athletes (13.1 & 70.3 or longer)
  • Athletes with cardiac concerns

She is the Onsite Lead Coach for Ironman Lake Placid and has been an endurance athlete for 30 years, which includes running for a Division I college.