Marathon Intermediate 16 week plan - 40 - 70 km per week

Author

Steven Moody

All plans by this Coach

Length

16 Weeks

Typical Week

4 Run, 3 Day Off

Longest Workout

19.88 miles

Plan Specs

running marathon intermediate

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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.

Intermediate Marathon 16 week week plan


Coach Steve helped me take a full 16 minute off my marathon PB and qualify for Boston in my third marathon

Neil Murphy Dublin City marathon 2017 2:59:45


Who is this plan for?

This 16 week plan will help an intermediate marathoner prepare for a PB based on 40-70 km of running per week.

To be successful with this plan you should have at least 2 - 3 years of running experience including completing a previous marathon to date.


Typical week
On avg the plan works off a basis of 4 run sessions and 3 full recovery day - with the hourly training load ranging from 4-7 hours a week.

NB it is strongly advised that athletes incorporate other non run based exercise such as yoga, pilates and/or stretching to minimise risk of injury


What do you get in this plan?
• “How to” document advising how to use the plan
• Training zones using feel, heart rate or pace
• Run sessions fully uploadable to compatible GPS devices and associated applications such as Garmin Connect etc


Have a question? Click here to email Coach Steve directly and I will respond within a day


Want to see reviews? Click here for testimonials


Not the right plan for you?
Click here to use my training plan finder to find a plan that might better suit your needs.


Customer promise
I want you to be set for success with a plan that is right for you. So, if after the first few weeks of training, you feel over/under challenged by the training load - I will switch you free of charge to an equivalent plan from the Beginner/Intermediate or Advanced plans from my catalog.



Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:01

Steven Moody 2017 Triathlon Ireland Coach of the year

SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous IRONMAN and 70.3 finishes (including 2xworld champ qualification)

As a full time coach (ITU & TP level 2, Ironman U and Tri Sutto certified), Steven specializes in helping time crunched Age Group triathletes & runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback

Back to Plan Details

Sample Day 1

0:50:00
6.21mi
Run test NB ideally done a few days before plan starts

NB needs Garmin and HR monitor as I am looking for data points to plot zones on going forward


Please ignore the target distance - this is for my tracking purposes - the actual distance will be determined by you

Best done on flat out and back course
Warm up gently for 10 mins (including stopping to stretch hamstrings/calves/glutes)

For the actual test I want you to accelerate to a tempo which you believe you can sustain for 30 min continuous running, but not longer. This should feel difficult!

10 min warm down please

Sample Day 2

0:36:00
3.73mi
6km recovery

Recovery runs should never be higher than z1

Sample Day 3

0:48:00
4.97mi
General aerobic + speed w/10 x 100m strides

General aerobic runs should be only in z1 - z2 range

Stride: 30s of fast running focusing on good form: quick cadence, landing quietly, tall

Sample Day 5

0:36:00
3.73mi
6km recovery

Recovery runs should never be higher than z1

Sample Day 7

1:12:00
7.46mi
Long Slow Run [Endurance focus]

Long Slow Runs are exactly as they sound - very easy paced - around z1/z2 sweet spot - objective here is to build your running stamina - we start off at 12km and build upwards

Sample Day 9

0:36:00
3.73mi
6km recovery

Recovery runs should never be higher than z1

Sample Day 10

0:55:00
6.21mi
Lactate threshold 10km w/6km @ half marathon pace

Lactate sessions are designed to teach your body to run at faster than marathon speed and thus give you "gears" rather than a single slow marathon pace - this helps build the "speed" element of the speed endurance required for a marathon

The best way to approach this session is short warm up 2km (z1) , then the lactate part of the session 6km in this case (mid range z3 effort) and then 2km cool down

Marathon Intermediate 16 week plan - 40 - 70 km per week

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