Enduraprep Marathon Training Plan - 16 Week

Author

Enduraprep

All plans by this Coach

Length

16 Weeks

Typical Week

4 Run, 2 Strength

Longest Workout

3:00 hrs

Plan Specs

running marathon beginner intermediate advanced masters

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

A 16 week marathon training plan.

This plan is perfect for the first time marathoner and has also lead athletes to sub three hour finishes.

The plan is based on 3-4 runs per week with suggestions for two strength and conditioning sessions.

Runs start at thirty minutes in duration and grow gradually to runs of three hours in duration.

The plan gives instructions for using heart rate zones and pace zones. It also gives full instructions for conducting field tests to calibrate your zones and track progress.

As the volume grows throughout the plan recovery weeks are included.

The plan includes a full taper period.

This plan would match very well with the results from our VO2 Max testing.

For more information on testing with Enduraprep in Cardiff go to www.enduraprep.co.uk/testing

We'd love to hear how you get on with following this plan. Follow us on socials @enduraprep and be sure to tag us in your training snaps. We look forward to seeing you in action!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:27
Training Load By Week
Average Weekly Training Hours: 05:27
Average Weekly Breakdown

Enduraprep

Lawrence Cronk

Enduraprep Endurance Caching

We have supported individuals from first time racers to competitive age group athletes in events from 5KM runs to multi-day challenges and sub ten hour Iron distance triathlon finishes.

We provide remote coaching to athletes around the globe alongside health & performance testing (VO2 max and resting metabolic rate) from our HQ in Cardiff, South Wales, UK.

Back to Plan Details

Sample Day 1

0:30:00
33.4TSS
Aerobic Run - HR or Pace.

A consistent run at a medium effort. Finish the final 5' easy to cool down. Do not look to work hard here, aim to finish feeling like you could run much further at this effort.

Using heart rate (HR) or pacing zones look to average Z2.

Sample Day 2

0:40:00
Strength & Conditioning

If you have time look to include 2 x strength & conditioning sessions per week.

Think of these sessions are injury prevention and a chance to make you a more robust athlete. You should not be looking to exhaust yourself in these sessions and cause fatigue to the detriment of the running sessions. If you find this is happening then look to reduce the work load during these sessions by reducing resistance on exercises and perhaps adding extra flexibility and mobility work instead of resistance training.

Group sessions such as circuits, pilates or yoga are beneficial options on non-running days. Light swimming is also great for aerobic conditioning and recovery.

If you need to skip a session on any given week then look to miss this one and prioritise running.

Sample Day 3

0:30:00
33.4TSS
Aerobic Run - HR or Pace.

A consistent run at a medium effort. Finish the final 5' easy to cool down. Do not look to work hard here, aim to finish feeling like you could run much further at this effort.

Using heart rate (HR) or pacing zones look to average Z2.

Sample Day 4

0:40:00
Strength & Conditioning

If you have time look to include 2 x strength & conditioning sessions per week.

Think of these sessions are injury prevention and a chance to make you a more robust athlete. You should not be looking to exhaust yourself in these sessions and cause fatigue to the detriment of the running sessions. If you find this is happening then look to reduce the work load during these sessions by reducing resistance on exercises and perhaps adding extra flexibility and mobility work instead of resistance training.

Group sessions such as circuits, pilates or yoga are beneficial options on non-running days. Light swimming is also great for aerobic conditioning and recovery.

If you need to skip a session on any given week then look to miss this one and prioritise running.

Sample Day 5

0:55:00
84.2TSS
LTHR / Pace Test - Run

Lactate Threshold Heart Rate Test or Threshold Pace Test. The results from this test are used to create your training intensity zones for HR and/or Pace. The zones make sure that we strike the right balance in your training so you can train consistently and progress. Retesting then tracks progress and re-calibrates your training zones.



Warm Up

20' thorough warm up. Build you effort gradually over the first 10 minutes. After 10 minutes Insert 6 x 40-60M efforts at above your goal test effort to really 'rev' up the engine. Take your time with the warm up so that you are ready to hit your goal pace for the test.


Test:


30' Best Effort. A Hard, controlled but uncomfortable effort. The last 10 minutes should be really challenging but you should be able to maintain your pace, just.


5'-10' Cool Down. Light running, walking and stretching.

Take your average HR for the final 20 minutes of the test. This is a good indication of your threshold HR.
Your average pace for the whole test is your threshold pace and can also be used to create pacing zones.

Click your name on the training peaks calendar then 'zones' and input the HR and pace values. Select the 'Joel Friel for running' method. Click 'Apply' and then 'Save.'

Sample Day 6

0:45:00
47.8TSS
Endurance Run - HR or Pace

The aim here is to build endurance, your ability to run consistently for a long time. Look to maintain good running form but do not try to run fast or hard.

Sample Day 8

0:45:00
53.1TSS
Aerobic Run - HR or Pace.

A consistent run at a medium effort. Finish the final 5' easy to cool down. Do not look to work hard here, aim to finish feeling like you could run much further at this effort.

Using heart rate (HR) or pacing zones look to average Z2.

Enduraprep Marathon Training Plan - 16 Week

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