Marathon Intermediate 12 week plan - 40 - 70 km per week
Author
Steven Moody
All plans by this CoachLength
12 Weeks
Typical Week
4 Run, 3 Day Off
Longest Workout
26.1 miles
Plan Specs
running marathon intermediate hr based
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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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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
This 12 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 4-8 hours a week.
NB it is strongly advised that athletes incorporate other non run based exercise such as yoga, pilates and/or stretching to minimize 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
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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
Sample Day 1
To ensure your training is tailored to your current fitness/abilities - you need to complete a run test to get baseline HR zones which we use to direct sessions and monitor progress
NB needs GPS device and HR monitor device
Please ignore the target distance - indicative only - 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 you need 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
Once you have the HR data uploaded to this session - open via the analyse icon in the top right hand corner and follow the following steps outlined in the below link
http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones
Sample Day 3
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
Recovery runs should never be higher than z1
Sample Day 7
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
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 10
This medium distance run should be z2 range
Sample Day 12
Recovery runs should never be higher than z1