Post long course triathlon PB Marathon

Author

Sean Riley

All plans by this Coach

Length

16 Weeks

Typical Week

2 Strength, 4 Run, 1 Day Off

Longest Workout

3:15 hrs

Plan Specs

running marathon beginner intermediate advanced masters hr based pace based

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

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 long distance 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 https://www.mindovermatterendurance.com/coaches-classroom.
If you have any questions about this program please do not hesitate to ask at any point during your training.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:31
Training Load By Week
Average Weekly Training Hours: 05:31
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

0:30:00
SWORKIT - Strength session

Download the training app for your device from https://sworkit.com/. I suggest following the monthly challenge as it varies the exercises and you can modify the program based on you individual needs.

Sample Day 2

0:55:00
41.7TSS
Easy Run

This is an easy run of 40 minutes at low intensity. Keep the heart rate at 180 minus your age. Follow this up with a ten minute cool down walk and 5 minutes of stretches. This run will frustrate you. If it does then you have done it correctly!

Sample Day 3

0:47:00
43.2TSS
Intervals

10 minutes warm up followed by main set which is 4 x 4 minutes at threshold and 90 seconds easy recovery. 10 minutes cool down/walk with 5 minutes of stretching.

Sample Day 4

0:30:00
SWORKIT - Strength session

Download the training app for your device from https://sworkit.com/. I suggest following the monthly challenge as it varies the exercises and you can modify the program based on you individual needs.

Sample Day 6

1:00:00
85TSS
Farklet session

Run at various intensities throughout the 45 minute session. I suggest getting off the concrete and onto the soft trials.

Sample Day 7

1:30:00
100.8TSS
Long Run

Keep this 75 minute run at a low intensity. Try keeping it at a heart rate of 180 minus your age. Resist the temptation to open the jets and go harder than you need. Trust the process and build into the program over the next 16 weeks.

Sample Day 8

0:30:00
SWORKIT - Strength session

Download the training app for your device from https://sworkit.com/. I suggest following the monthly challenge as it varies the exercises and you can modify the program based on you individual needs.

Post long course triathlon PB Marathon

$39.95 - Buy Now