16 Week 2:55-2:50 Marathon Plan
Browse Training Plan Store
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.
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
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
Sample Day 1
6 Miles of Easy Aerobic Run - Heart rate goals should be to stay in Zone 2 and maintain a conversational pace
Sample Day 2
8 Miles of Easy Aerobic Run - Heart rate goals should be to stay in Zone 2 and maintain a conversational pace
Sample Day 4
6 Miles of Easy Aerobic Run - Heart rate goals should be to stay in Zone 2 and maintain a conversational pace
Sample Day 5
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
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
6 Miles of Easy Aerobic Run - Heart rate goals should be to stay in Zone 2 and maintain a conversational pace
Sample Day 9
8 Miles of Easy Aerobic Run - Heart rate goals should be to stay in Zone 2 and maintain a conversational pace