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CD - Marathon Plan • 10 Weeks • 5 Workouts/Week • Heart-Rate (THR) • 6:48h-7:35h

Author

Coach Dave

All plans by this Coach
No Ratings

Length

10 Weeks

Plan Specs

running marathon intermediate advanced hr based

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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:


• 10 weeks
• 5 workouts per week
• training with heart rate (threshold heart rate - THR)
• start with 6 hours and 48 minutes and increases to 7 hours and 35 minutes
• 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 4-5 times per week
✅ are healthy
✅ running your long run for 150 minutes
✅ are ready to run five 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
5:51 hrs 3:00 hrs
—— ——
0:33 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
5:51 hrs 3:00 hrs
—— ——
0:33 hrs 0:20 hrs

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

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

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

1:07:30
81.7TSS
VO2MAX long Intervals - 5x5 - 10k

Warm up: 10 min in Zone1
Main Part: 5 min Zone 2, 5 x (5 min in Zone 4-5 / 2,5 min in Zone 1), 5 min in Zone 2,
Cool Down: 10 min in Zone1

Sample Day 4

0:50:00
50TSS
Tempo Run - 20

Warm up: 10 min in Zone1
Main Part: 5 min in Zone 2, 20 min in Zone 4, 5 min in Zone 2
Cool Down: 10 min in Zone1

Sample Day 5

1:10:00
65.8TSS
Progressive Run Step 2 - 70

Progressive Run
24 min in Zone1
24 min in lower Zone2
23 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

2:30:00
143.3TSS
Long Run - 150

Warm up: 10 min in Zone1,
Main Part: 130 min in Zone2
Cool Down: 10 min in Zone1

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