Marathon Advanced 12 week plan - 70 - 100km per week

Author

Steven Moody

All plans by this Coach

Length

12 Weeks

Typical Week

5 Run, 2 Day Off

Longest Workout

19.88 miles

Plan Specs

running marathon advanced 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.

Advanced Marathon 12 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 12 week plan will help an advanced marathoner prepare for a PB based on 70-100km 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 5 run sessions and 2 full recovery day - with the hourly training load ranging from 6 - 9 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


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: 06:32

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 - marathon - NB ideally done a few days before plan starts

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 2

1:00:00
6.21mi
General aerobic 10km + speed w/10 x 100m strides

General aerobic runs should be only in z1 - z2 range - mid way in run add in 10x100m strides to spice things up

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

This is a zone 2 run which until HR zones are mapped from week 1 should be based on perceived exertion/effort of being conversational in nature i.e. you should be able to talk throughout!

Sample Day 3

0:36:00
3.73mi
6km recovery

Recovery runs should never be higher than z1

This is a zone 1 run which until HR zones are mapped from week 1 should be based on perceived exertion/effort of being conversational in nature i.e. it should feel very easy

Sample Day 4

1:00:00
6.21mi
General aerobic 10km + speed w/10 x 100m strides

General aerobic runs should be only in z1 - z2 range - mid way in run add in 10x100m strides to spice things up

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

This is a zone 2 run which until HR zones are mapped from week 1 should be based on perceived exertion/effort of being conversational in nature i.e. you should be able to talk throughout!

Sample Day 6

1:00:00
6.21mi
10km recovery run

Recovery runs should be always in the Z1 area - very easy - a good time to catch up on chats with a training partner

Exact details for HR will be available from workout builder below after run test is completed and details entered in your profile

If you have a compatible version you should also be able to upload the session details to your device

Sample Day 7

1:36:00
9.94mi
Long Slow Run 16km [marathon 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 - for this plan we start at 16km and build upwards

You should practice your race day nutrition on each and every long run to allow body adapt/adjust to processing energy gels/jelly babies (or whatever food you find works best for you - NB this can be trial and error) at either a set distance e.g. every 8km or time e.g. every 30 mins

In addition - always loosely apply the rule of 10 to your long runs - ie never increase the distance of your longest run by more than 10% at a time - otherwise increasing the risk of injury

Sample Day 9

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 Advanced 12 week plan - 70 - 100km per week

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