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CD - Marathon Plan • 4 Weeks • 3 Workouts/Week • Pace • 5:10h

Author

Coach Dave

All plans by this Coach

Length

4 Weeks

Plan Specs

running marathon beginner intermediate advanced pace based

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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Plan Description


Marathon - Plan Overview:


• 4 weeks
• 3 workouts per week
• training with pace
• 2 core workouts per week
• maximum 10% increase of the training volume to avoid overtraining
• 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 times per week
✅ are healthy
✅ running your long run for 180 minutes
✅ are ready to run three times a week
✅ have a sports watch that tracks your pace


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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:37 hrs 3:00 hrs
0:34 hrs 0:20 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:37 hrs 3:00 hrs
0:34 hrs 0:20 hrs
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:00:00
62.3TSS
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 2

0:20:00
Core Step 1 - 3x45

Do each exercise 3 times (3 sets) for 45 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 4

1:10:00
90.8TSS
Progressive Run Step 3 - 70

Progressive Run
15 min in Zone1
20 min in Zone2
15 min in Zone3
10 min in Zone4
Cool Down: 10 min in Zone1

Sample Day 5

0:20:00
Core Step 1 - 3x45

Do each exercise 3 times (3 sets) for 45 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

3:00:00
226.6TSS
Long Run - 180

Warm up: 10 min in Zone1,
Main Part: 160 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 8

1:00:00
64TSS
Foundation Intervals - 60

Warm up: 10 min in Zone1
Main Part: 3 x (10 min Zone 2 / 3 min in Zone 1 )
Cool Down: 10 min in Zone1

Sample Day 9

0:20:00
Core Step 1 - 3x60

Do each exercise 3 times (3 sets) for 60 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

$9.95 - Buy Now