42.2km INTERMEDIATE Marathon Plan
42.2km INTERMEDIATE Marathon Plan
Length
12 Weeks
Plan Description
The plan is for the intermediate runner who wants to step up to marathon distance. An athlete who regularly runs 21 kms comfortably and has a goal of achieving a marathon in around 4 hours or under.
The Plan has 4 runs a week with one speed work session and long runs on a Sunday. The plan includes for a recovery week every fourth week when training is reduced to aid recovery and increase fitness with a self assessment progression run. The plan is written in easy to understand language based on pace and perceived effort. The plan is to start on a Monday.
By the end of 12 weeks you will have excellent base fitness and be ready to run a marathon comfortably
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
04:20:00 | 03:30:00 |
|
Day Off
x3
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:20:00 | 03:30:00 | |
|
|
—— | —— |
Training Load By Week
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Refund Policy
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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