Marathon Training Plan 17 weeks 55-75 miles week

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:06
Sample Day 1
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 1
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 2
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
0:30:00
Base building AM Run

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

Sample Day 3
0:30:00
Cru ints, 8 x 400m @ LT pace PM work

BT: Cruise intervals. Warm-up well including 4 strides. Then on a track run 8 x 400 meters at 10k mile pace +10-20 seconds (90-second recoveries). Record times and heart rates.

Sample Day 4
0:45:00
Base building

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

Sample Day 6
1:30:00
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.

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.