Steel City's - Advanced Marathon Plan: 16 Weeks - 3:30 Goal

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Steel City's - Advanced Marathon Plan: 16 Weeks - 3:30 Goal

Author

Suzanne Atkinson, MD. National & World Champion Coach, Author & Founder of Steel City

All plans by this Coach

Length

16 Weeks

Typical Week

1 Day Off, 1 Custom, 5 Run, 1 Other, 3 Strength, 1 X-Train

Longest Workout

22 miles

Plan Specs

running marathon advanced pace based

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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.

Why Buy From Steel City Endurance?
∙Flexible, detailed plan from world class coach Suzanne Atkinson, MD
∙Facebook Group for questions or help from fellow athletes
∙EMAIL ACCESS for questions or help with your plan
∙Free updates included, reuse your plan multiple times.

Testimonials


My first tri this summer, I knocked 4+ minutes off my 1/2 mile swim. - David Young, Triathlete

I also REALLY like that I have a coach that is thinking outside the box. - Mike Quigley, Leadville 100 finisher


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Is this plan for you?
This is an advanced 16 Week Marathon plan that uses structured workouts based on running pace. Consider this plan if you:
∙Currently run 25-30 miles per week
∙Completed your most recent marathon in 3:45-4:00 (or faster)
∙Have a target goal of 3:30 in your next marathon
∙Currently do a weekly 8-10 mile run without any difficulty
∙Have been training at your current load for at least 4-6 weeks injury free.

Other Plan Features
∙Structured Workouts for nearly every session
∙Run Threshold based Training Zones
∙Progressive Periodization in Four Proven Phases
∙Every 4th week is a recovery week
∙Periodized Strength, Core & Mobility Training
∙Race Specific Training increases each block
∙Opportunity for monthly racing (5k, 10k, Half) prior to race day

Preview Plan Weeks
Screenshot of First Week of Plan
Screenshot of Peak Week of Plan



Still unsure?
Download this plan and review it in full for 24 hours. If still not happy, we will exchange it for a different one.
Refund are subject to Training Peaks™️ refund policy linked to the left


Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:02

Suzanne Atkinson

Steel City Endurance, LTD

Coaching philosophy: "We are capable of more than we think we are."

Working with Outward Bound Wilderness taught me that we can push ourselves far beyond our preconceived physical and emotional limits. Suzanne excels at both technical instruction in swim, run & cycling skills as well as exercise science & evidence based periodized training for maximum performance.

Sample Day 1

1:00:00
6.61mi
73TSS
5kPace: 4-6 x 400

Warmup well with 15-20 min walk/run combo, dynamic warmups and a few strides.

MS:
150m Moderate effort
4-6 x 400 2-4 sec faster than current 5k pace (60-90sec jog/walk recovery)
150m Max effort

CD: 10-15 minutes mixed walk/jog
Try to keep all repeats the same, or negative pace the last 5 sets (but consistant on each set of 5)

Sample Day 2

0:55:00
6mi
68TSS
Endurance Run

WU: 5 minutes brisk walk, fast cadence, followed by dynamic activations, followed by 5 min jog.

MS: Easy run at conversational pace, aerobic effort. Training HR zone 1-2.

CD: 5 minutes brisk walk, followed by stretching.

Sample Day 4

0:40:00
4.5mi
39TSS
Trail Running or Cross Train

Cross Training day.

it's important to work your muscles in several plans of motion. Choose an activity such as Trail Running, Swimming, Mountain Biking, Slack-lining, Hiking, Skiing, Skating, Fencing, Dancing or anything that requires balance and side to side or rotating movements.

Sample Day 5

0:55:00
6mi
69TSS
Endurance Run

WU: 5 minutes brisk walk, fast cadence, followed by dynamic activations, followed by 5 min jog.

MS: Easy run at conversational pace, aerobic effort. Training HR zone 1-2.

CD: 5 minutes brisk walk, followed by stretching.

Sample Day 6

1:45:00
11mi
120TSS
Long Run

WU: 5 minutes brisk walk, fast cadence. Follow with Dynamic Activation and a 5 min jog

MS: Zone 1, low Zone 2. Long run pace (1-2 min slower than marathon pace)

CD: 5 minutes brisk walk, followed by stretching.

Sample Day 8

1:00:00
6.4mi
73TSS
5kPace: 6-8 x 400

Warmup well with 15-20 min walk/run combo, dynamic warmups and a few strides.

MS:
150m Moderate effort
6-86 x 400 2-4 sec faster than current 5k pace (60-90sec jog/walk recovery)
150m Max effort

CD: 10-15 minutes mixed walk/jog
Try to keep all repeats the same, or negative pace the last 5 sets (but consistent on each set of 5)

Sample Day 9

0:55:00
6mi
69TSS
Endurance Run

WU: 5 minutes brisk walk, fast cadence, followed by dynamic activations, followed by 5 min jog.

MS: Easy run at conversational pace, aerobic effort. Training HR zone 1-2.

CD: 5 minutes brisk walk, followed by stretching.

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