MARATHON Training Plan (INTERMEDIATE 12 week Plan Sunday race) - Start Any Monday + Reusable

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MARATHON Training Plan (INTERMEDIATE 12 week Plan Sunday race) - Start Any Monday + Reusable

Author

Raymond Boardman

All plans by this Coach

Length

12 Weeks

Typical Week

1 Other, 4 Run

Longest Workout

26.22 miles

Plan Specs

running marathon intermediate pace based tss 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.

“Training for excellence, with excellent training.”


Fartlek Session


When you cross the finish line of your marathon, you will be smiling as you will have accomplished something very special.


Designed for Intermediate runners who are looking to complete a marathon faster than previously, the primary goal of this training plan is to prepare you to COMPETE in YOUR event.


Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing in dozens of Half and Full marathons and my success coaching hundreds of athletes.


This Training Plan is 12 weeks long and can be set to start when you prefer. This plan progresses through phases to build you to your peak performance. Each week contains 4 runs and a stretching session (to reduce the risk of injury). You will build up the duration of your runs and also include speed work to ensure you develop your fitness. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).


Prior to using this plan, you should be able to complete a run of at least an hour and thirty minutes comfortably.


Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.


Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz


Training for another race distance? I also have training plans for full distance Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.


Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:07
Training Load By Week
Average Weekly Training Hours: 04:07
Average Weekly Breakdown

Ray Boardman

QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.

Sample Day 1

0:30:00
27.5TSS
Run - 10x 100m Stride Outs

WU: 10min W/U Level II; MS: 10x 100m Stride Outs on 60sec; CD: 10min C/D Level II; 10min Stretching

Sample Day 2

0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 3

1:30:00
119.1TSS
Run - Long 1:30hr (Pace)

90min Level II; Conduct 4x ~100m Stride Outs - one each at 65min, 70min, 75min & 80min; 10min Stretching

Sample Day 4

0:30:00
39.3TSS
Run - Easy 30min (Pace)

30min Level II; 10min Stretching

Sample Day 6

0:45:00
59.6TSS
Run - Steady 45min (Pace)

45min Level II;
10min Stretching

Sample Day 8

0:30:00
27.5TSS
Run - 10x 100m Stride Outs

WU: 10min W/U Level II; MS: 10x 100m Stride Outs on 60sec; CD: 10min C/D Level II; 10min Stretching

Sample Day 9

0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

$137.00 - Buy Now