Marathon 12 Week's Plan for 3h50'- 4h15' or Beginner Runner *

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Marathon 12 Week's Plan for 3h50'- 4h15' or Beginner Runner *

Author

Tiago Aragao

All plans by this Coach

Length

12 Weeks

Typical Week

5 Run, 2 Day Off

Longest Workout

1:50 hrs

Plan Specs

running marathon beginner intermediate advanced time goal pace based tss based

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Summary

Includes Structured Workouts

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I'm coaching Endurance sports since 2002 with a Sport Performance Center dedicated to Cycling, Running and Triathlon in Portugal.
With a lot of formations and knowledge earned since 1996 (beginning of my graduation) we have now a team work with athletes around the world in this Endurance Sports.
At same time i run marathons, Ultra-trail and Some Mountain Bike and road bike Events. This is the way i live coaching, going out and play it like my athletes, every day.

This plan is for your Marathon to run the 42,194m in 3h50-4h15'
Developed to help you prepare correctly the challenge, developing all the physiological capacities to reach that target.

More informations please contact:
email: tiago.aragao@tiagoaragao.com
Whatsapp: +351936502647

Planeia a tua Maratona de forma a completar os 42,195m abaixo das 4h..
O plano de treino foi elaborado para te ajudar a preparar correctamente o desafio da Maratona desenvolvendo as tuas capacidades fisiológicas, necessárias para alcançar o objectivo.

Para qualquer informação adicionar contacta: geral@tiagoaragao.com

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:29

Tiago Aragao

Centro Treino Avaliação Desportiva (Portugal - Brasil - Brazil - Espana - Dubai) tiagoaragao.com

Head coach of CTAD (Portugal & Brasil) Center Training & Physical Evaluation, coaching since 2002.
Experience in Cycling, Running and Triathlon.
Coaching Sports: Marathon, Ultra Trail, Trail Running, IronMan, Triathlon and all Road Bike Races, Mountain Bike Marathon & Cross Country or stage races: Cape Epic, Transalp, The Munga, Ultra Trail Mont Blanc, Ultra Trail World Tour, Badwater - crew & pacer
I run Marathons, Ultra Trail du Mont Blanc, Mountain Bike Marathon, Brasil Ride, Granfondos

Sample Day 1

0:50:00
58.8TSS
Recovery

Sample Day 3

1:00:00
86.8TSS
Pace

Sample Day 4

0:50:00
68TSS
Aerobic

Sample Day 6

1:00:00
84.8TSS
Lan Training

Sample Day 7

1:00:00
88.7TSS
Pace Training

Sample Day 8

0:50:00
58.8TSS
Recovery

Sample Day 10

0:58:00
81.2TSS
Lan Training

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