Marathon Plan - Advanced Runners - 12 Weeks - Sunday Race

Author

Joan Scrivanich , MA, CSCS

All plans by this Coach

Length

12 Weeks

Typical Week

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

Longest Workout

3:00 hrs

Plan Specs

running marathon advanced

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Summary

Designed for: Advanced Runners.

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

You will get in all your key running workouts while supplementing your training with one cross training day a week to keep you balanced and in order to get to your marathon fit, healthy, and ready to run your best. It includes strength training, days off, and active recovery days.

Before starting: You should be able to run for 1:15 hour for your long run before starting this plan.  The weekly volume of the plan starts at 7:25 for the first week and peaks at 9:00. The plan gradually builds your long runs leading up to Marathon day and includes one 3 hour long runs.

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 TrainerTrainingPeaks Certified Coach

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:18
Training Load By Week
Average Weekly Training Hours: 07:18
Average Weekly Breakdown

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 full potential.

Back to Plan Details

Sample Day 1

1:00:00
Base Run

W/U: 
15-20min easy + drills
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.

Sample Day 1

0:30:00
Strength Session

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

0:45:00
Running -Hill Fartlek

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 3

1:00:00
Easy Run

W/U: 
15-20min 
Include dynamic stretching and easy running
.
Main Set: 
Mixed terrain @ Z2 effort

Sample Day 4

1:40:00
Running - Build Hill Repeats

W/U: 
15min 
Include dynamic stretching and easy running
.
Main Set:
.
4 x 10min Hill Reps - 4-5% grade hill
Start at Z2-Z3 pace and build over the duration of the 10min effort up to Z5. 
As it gets harder to run and the set and session get on, try to maintain good form even though your natural reaction will be to slow down.
.
Recovery time between sets should be about 8-10min This should give you the time to get part way back down the hill without having to push the pace too hard but will not give you a full recovery.
.
C/D:
Cool down with remaining time

Sample Day 4

0:30:00
Strength

Perform 5-6 exercises.
.
Do 2-3 sets of each exercise set. You should do each until failure, recover, and then do it again.
.
Be sure to include core exercises and corrective exercises during each strength sessions.

Sample Day 6

1:30:00
Long Run

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

Marathon Plan - Advanced Runners - 12 Weeks - Sunday Race

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