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42km INTERMEDIATE Marathon Plan


Pinnacle Multisport

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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

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Training Plan Sample Week


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
Day Off
—— ——

Training Load By Week

Simon Oliver

Pinnacle Multisport

Simon Oliver is the founder of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.

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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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