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Sub 2:45 Marathon Plan by FWJ

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Julio Vela

All plans by this Coach
No Ratings

Length

21 Weeks

Refund Policy

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This marathon plan is designed for a runner looking to go under 2:45.

The plan includes weeks with 5 to 6 runs per week.
The average Volume is between 95 to 115 km per week. (59 to 72 miles per week)
The plan includes suggested cross training sessions focused on strengthening the core.

The plan is built with the VDOT methodology and its broken down in 4 phases:
P1: Base build-up
P2: Early Quality
P3: Transition Quality
P4: Race Specific

All the workouts are structured on the app with details on how to execute each.
The Threshold Pace should be set in between 3:40-3:44 min/km (5:56-6:00 min/mile) for the desired result.

The plan is ideal for someone who wants to achieve an ambitious time, but has limited time because of a full time job/family or other responsibilities.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
0:27 hrs 1:20 hrs
X-Train x3
—— ——
Day Off x2
—— ——
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
0:27 hrs 1:20 hrs
X-Train
—— ——
Day Off
—— ——
Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Julio Vela

I'm a 20 time marathoner (18 x Sub 3:00), among those the 6 Majors (Boston, New York, Tokyo, Berlin, London and Chicago) with a personal best of 2:40.
I'm passionate about running and I want to help you achieve your goals.
My training plans are designed for people with fulltime jobs and other responsibilities such as family. I know the value of having limited time to train, therefore designed plans to achieve results, optimizing the time training and including the most quality in each session.

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