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18-Week Marathon Intermediate Person Record Plan

Author

Terry Wilson

All plans by this Coach

Length

18 Weeks

Plan Specs

running marathon intermediate advanced

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Plan Description

This plan is for athletes that have a mileage per week of at least 45. The ideal athlete for this plan has no injuries and can run up to 70 miles per week with no issues. This is a plan for athletes that want are serious about getting to Boston or someone who is wanting to get a PB/PR. This is not a beginner plan. This plan starts with 46 miles per week including a run test. Highest mileage within the plan is 69.5. The run test comes around three times before race day. There are plenty of five and eight mile time trails within.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:33 hrs 2:45 hrs
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Workouts Per Week Weekly Average Longest Workout
7:33 hrs 2:45 hrs
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Terry Wilson

Coach Terry Wilson

I coach athletes independently allowing me to set my own prices competitively and the athletes are always benefiting. Approximately 100% of my athletes are remotely coached. I'm pursuing my degree in Kinesiology and will be going after my Masters in 2020.

  • Podcast focusing on Endurance events with more than 400 hours of interviews with athletes.
  • Bachelors Degree in Kinesiology.
  • Competed in and train athletes for IRONMAN and IRONMAN 70.3 Events
  • Competed in and train athletes for Ultra Marathons.

Sample Day 1

1:00:00
7.5mi
1.0 | Open Ended Treadmill SCALED

This workout is not meant to be completed. This workout is to find your maximum sustainable heart rate. Once you reach a point you can no longer sustain in the workout, simple reduce the treadmill back to a walking pace for 5-10 minutes to get your HR down and call it a day. I do not expect you to complete the entire workout. Just record how far you got through the workout and I'll calculate your zones off of this.
++++++++++++++++++++++++++
5 minutes @ 4.5 MPH
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Warm up:
--
1 Minute @ 6.5 MPH
2 Minutes @ 5 MPH
1 Minute @ 7 MPH
1 Minute @ 5.5 MPH
+++ Drink some water now +++
Main Set:
3 Minutes @ 4.0 MPH
3 Minutes @ 5.0 MPH
1 Minute Walking @ 2.5 MPH
3 Minutes @ 5.5 MPH
3 Minutes @ 6.0 MPH
1 Minute Walking @ 2.5 MPH
3 Minutes @ 6.5 MPH
3 Minutes @ 7.0 MPH
1 Minute Walking @ 2.5 MPH
3 Minutes @ 7.5 MPH
3 Minutes @ 8.0 MPH
1 Minute Walking @ 2.5 MPH
3 Minutes @ 8.5 MPH
3 Minutes @ 9.0 MPH
1 Minute Walking @ 2.5 MPH
3 Minutes @ 9.5 MPH
4 Minutes @ 10.5 MPH
1 Minute Walking @ 2.5 MPH
4 Minutes @ 11.5 MPH
6 Minutes @ 12 MPH

Sample Day 2

0:45:00
4.5mi
.75 | Mandatory Easy Run

HR Less than 140 throughout.

Sample Day 2

0:45:00
4.5mi
.75 | Mandatory Easy Run

HR Less than 140 throughout.

Sample Day 3

1:00:00
7.5mi
1.0 | Betterment

Run for 60 minutes, as an easy Betterment run. Work on things that you feel you struggle on to maintain good running form.

Sample Day 4

0:30:00
3.5mi
.5 - Hard 10

5 Minutes easy to get things started.
5 Minutes at Race Pace.
10 minutes Hard as you can go.
10 Minutes at Race Pace.
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Do an easy cool down on your own.

Sample Day 5

0:30:00
3.5mi
.5 - Prime

All Shake out. Slower than 1 Minute per mile than race pace. Add up to two surges to race pace and maintain for 30-45s. Then bring it back down to slower than race pace.

Sample Day 6

2:00:00
15mi
15 Descending @ Race Pace

2 Miles easy to warm up
---
4 miles @ Race Pace
.75 mile recovery
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3 mi @ Race Pace
0.75 mi recovery
---
2 mi @ Race Pace
0.5 mi recovery
---
2 mi negative splits

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