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Marathon Sub 3

Author

Jofit coach

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

running marathon intermediate advanced masters time goal strength

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Plan Description

A full marathon sub 3 training plan with strength exercises.
A average of 6 runs per week.
Highest weekly volume is 102k
Longest run is 30k



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
48mi 19mi
—— ——
Workouts Per Week Weekly Average Longest Workout
48mi 19mi
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Jonathan Van Huychem

JoFit

A former professional cyclist and now active as a triathlete. Besides my triathlon I'm a personal coach especially in endurance sports.
I prepare runners for half marathons, marathons and trail runs.
Cyclist events for amateurs .
I prepare pro triathletes as also amateurs.

I organise training camps in Mallorca, Lanzarote and Sierra Nevada for triathletes, runners and cyclists.

Sample Day 1

9.94mi
Intensive long run 2 x 4000m @ 4:10min/km, R:2K @ ExtL(Aerobic capacity zone 2)

Intensive long run 2 x 4000m @ 4:10min/km, R:2K @ ExtL(Aerobic capacity zone 2)

Sample Day 2

3.11mi
Recovery run 5k

Recovery run 5k(Zone 1)

Sample Day 3

9.32mi
Long endurance run in Zone 2(aerobic capacity)

Long endurance run in Zone 2(aerobic capacity)

Sample Day 4

8.7mi
Tempo- interval Tempo- interval 6 x 1000m @ 3:40min/km, R:400m

3km warm-up with 5 sprints van 10"
Tempo- interval 6 x 1000m @ 3:50min/km, R:400m
3k cooling down in ExtL(Zone 2)

Sample Day 5

3.11mi
Recovery run 5k

Recovery run 5k(Zone 1)

Sample Day 6

12.43mi
Long endurance run in Zone 2(aerobic capacity)

Long endurance run in Zone 2(aerobic capacity)

Sample Day 8

12.43mi
Intensive tempo run 3x 3000m @ 4:10min/km, R:1K

Intensieve tempo run 3 x 3000m @ 4:10min/km, R:1k
4km Cooling down in ExtL(Zone 2)

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