Sub 2:45 Marathon Plan by FWJ
Julio VelaAll plans by this Coach
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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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:27 hrs||1:20 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||0:27 hrs||1:20 hrs|
Training Load By Week
This plan works best with the following fitness devices: