16 Week 2:55-2:50 Marathon Plan

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16 Week 2:55-2:50 Marathon Plan

Author

Lifelong Endurance: Coach Andrew Simmons

Length

16 Weeks

Typical Week

7 Run, 1 X-Train

Longest Workout

22 miles

Plan Specs

running marathon intermediate advanced time goal 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.

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Summary


16 Week 2:55 and Faster Marathon Plan


"It's not what you get from your training, it's what you become from your training"


Getting under 2:55


"It's not what you get from your training, it's what you become from your training"

Who is this plan for?
Looking to finally dip under the 3 hour mark or drive towards a NYC Marathon auto qualification time. This plan is for an athlete that can confidently run 7 days a week and is looking for a schedule that starts at 52 miles and peaks at 75 miles per week. This plan incorporates double days to allow for optimal recovery and mileage after a workout. This 16 week plan assumes that you've built a healthy base. You can incorporate our Strength Training for Runners 12 week program starting on Day 1 to give you a healthy build up with a 4 week maintenance section in the biggest build up weeks so you can build and taper effectively.


Before you jump into this plan you should be able to:
Confidently complete a marathon or multiple marathons sub 3
Have experience with successful 1/2 Marathon or longer nutrition and hydration strategies
Have an appropriate amount of time to train for an event of this duration (8-12 hours/week)

Questions about this plan? You can find us on the web at lifelongendurance.com or email our coaches directly at: coaches@lifelongendurance.com

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:00

Sample Day 1

6mi
Aerobic Run

6 Miles of Easy Aerobic Run - Heart rate goals should be to stay in Zone 2 and maintain a conversational pace

Sample Day 2

8mi
Aerobic Easy Run

8 Miles of Easy Aerobic Run - Heart rate goals should be to stay in Zone 2 and maintain a conversational pace

Sample Day 4

6mi
Aerobic Run

6 Miles of Easy Aerobic Run - Heart rate goals should be to stay in Zone 2 and maintain a conversational pace

Sample Day 5

16mi
Long Run

16 Miles controlled and easy pacing. Fueling every :45 minutes.

If the body feels good you can do the last 5km as a progression to Marathon Goal Pace

Sample Day 6

4mi
Aerobic Recovery

This is an aerobic recovery run. Pace is not important here, keep it zone 2 and find your groove.

Long stretch and recovery session with the foam roller

Sample Day 8

6mi
Aerobic Run

6 Miles of Easy Aerobic Run - Heart rate goals should be to stay in Zone 2 and maintain a conversational pace

Sample Day 9

8mi
Aerobic Easy Run

8 Miles of Easy Aerobic Run - Heart rate goals should be to stay in Zone 2 and maintain a conversational pace

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