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Post Ironman PB Marathon

Browse More Plans

Post Ironman PB Marathon


Sean Riley

All plans by this Coach


16 Weeks

Plan Description

I can still remember at some point during each of the marathon legs of my 6 long course triathlons thinking, "I really need to work on my running more". We are in a sport that is dominated by the bike and running is hard on our bodies. So the majority of us think nothing of increasing the bike distance and reducing the running.
But after my last Ironman event I promised myself that I would knuckle down and write a program that was run specific so I could finally fill in the gap in the off season and give myself a pair of running legs that could finish off a race well and along the way give myself a PB marathon time I could tell the grand children about.

This program is designed to build on your fitness from the run leg of a recent long distance triathlon and projects you forward with specific run focused workouts and strength sessions that will improve your marathon time. This program has been written to weave the delicate balance of speed and endurance into your body so that you can perform at your peak after 16 weeks of training. The program also incorporates strength and conditioning app SWORKIT and I have written a companion blog that helps explain the nuances of the program.It can be found here
If you have any questions about this program please do not hesitate to ask at any point during your training.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
04:45:00 03:15:00
Strength x2
00:47:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
04:45:00 03:15:00
00:47:00 00:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Sean Riley

Mind Over Matter Endurance

Mind over Matter Endurance coaching was born from a shared goal of husband and wife triathletes. We provide multisport coaching for the 'everyman athlete', where our motto is Your goal, our journey.

We deliver a goal focused coaching service based on your unique training needs. We ensure support and accountability through positive encouragement and thoughtful two-way communication. This is provided through our holistic life experience approach, not simply a performance at all costs mentality.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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