CD - Marathon Plan • 12 Weeks • 4 Workouts/Week • Heart-Rate (THR) • 5:30h-6:35h

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CD - Marathon Plan • 12 Weeks • 4 Workouts/Week • Heart-Rate (THR) • 5:30h-6:35h

Author

Coach Dave

All plans by this Coach

Length

12 Weeks

Typical Week

4 Run, 2 Strength, 2 Day Off

Longest Workout

3:00 hrs

Plan Specs

running marathon intermediate advanced hr 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.


Marathon - Plan Overview:


• 12 weeks
• 4 workouts per week
• training with heart rate (threshold heart rate - THR)
• start with 5 hours and 30 minutes and increases to 6 hours and 35 minutes
• 2 core workouts per week
• maximum 10% increase of the training volume to avoid overtraining
• four week cycle / every 4th week is recovery
• structured workouts
• training sessions can be downloaded automatically to your Garmin watch, Zwift and other apps
• Email support for questions or help with using the plan
• Reusable plan (including updates)


The plan fits for you, if You…:


✅ train since at least 1 year on average 3-4 times per week
✅ are healthy
✅ running your long run for 140 minutes
✅ are ready to run four times a week
✅ have a sports watch that tracks heart rate


Do you have any questions? Then just write to me now!


www.coach-dave.de
dave@coach-dave.de

Let’s go!!!

Your Coach Dave


Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:53

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:00:00
53.3TSS
Foundation - 60

Warm Up: 10 min in Zone1
Main Part: 40 min in lower Zone2
Cool down: 10 min in Zone1 with 3 Strides at the end

Sample Day 1

0:20:00
Core Step 1 - 3x30

Do each exercise 3 times (3 sets) for 30 seconds
30 seconds break between the sets
1 minute break between the exercises

1. Plank
2. Glute Bridge
3. Side Plank (both sides)
4. Bird Dog
5. Swimmer

Sample Day 2

1:10:00
76.7TSS
Threshold Intervals - 2x20

Warm up: 10 min in Zone1
Main Part: 2 x 20 min in Zone4 / 2,5 min in Zone2
Cool Down: 5 min in Zone2, 10 min Zone1

Sample Day 4

1:00:00
56.7TSS
Progressive Run Step 2 - 60

Progressive Run
20 min in Zone1
20 min in lower Zone2
20 min in upper Zone2

Sample Day 5

0:20:00
Core Step 1 - 3x30

Do each exercise 3 times (3 sets) for 30 seconds
30 seconds break between the sets
1 minute break between the exercises

1. Plank
2. Glute Bridge
3. Side Plank (both sides)
4. Bird Dog
5. Swimmer

Sample Day 6

2:20:00
133.3TSS
Long Run - 140

Warm up: 10 min in Zone1,
Main Part: 120 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 8

1:10:00
63.3TSS
Foundation - 70

Warm Up: 10 min in Zone1
Main Part: 50 min in lower Zone2
Cool down: 10 min in Zone1 with 3 Strides at the end

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