Marathon Training Plan 17 weeks 55-75 miles week

Average Weekly Training Hours 08:06
Training Load By Week
Average Weekly Training Hours 08:06
Training Load By Week
Sample Day 1
0:10:00
Foam Roll

Sample Day 2
0:30:00
Base building AM Run

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Sample Day 2
0:10:00
Active Release Stretch

Go to www.shawncrotto.com for Active Release stretch before and after workouts. or go to: https://youtu.be/eWDhwmRrfRg

Sample Day 2
0:30:00
Intervals, track, Cruise intervales 20 x 300m

BT: Track intervals. Warm up + 4 strides. Then 20 x 300m with 100m recovery interval at 3-5 seconds/400 faster than 5k pace. Control pace.

Sample Day 3
1:20:00
AeT Steady State

BT: Warm-up well. Then on a mostly flat course run 3 x 20 minutes at 20 bpm below your 5a zone (LTHR). Focus on good form with a high cadence (88+ rpm) and flat footstrike with weight toward ball of foot (not on toes). Just before footstrike the foot should paw back slightly.

Sample Day 3
0:10:00
Active Release Stretch

Go to www.shawncrotto.com for Active Release stretch before and after workouts. or go to: https://youtu.be/eWDhwmRrfRg

Sample Day 3
0:10:00
Foam Roll

Shawn Crotto
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Shawn Crotto Training

As a Trainer and a Coach Shawn has helped many athletes get in shape and reach their goals. He has coached beginners to high level Olympic athletes. He is an accomplished triathlete with over 15 years of experience and the knowledge required to help others reach their goals. His focus is on Endurance/Triathlon Coaching and Personal Training. Whether you are looking to get back in shape or finish an Ironman, Shawn will help you to define your goals.