Marathon - Sub 4:30 (4h 30min) - 10 weeks customized & continuously adjusted to your fitness level
Christian DeckerAll plans by this Coach
The Coach of 2x Ironman-Champion Astrid Stienen uses this plan to bring his athletes to the Marathon finish within the planned time. This plan is ideal for intermediate runners who wants to achieve a time goal of Sub 4:30 min for a Marathon and have 5:30 - 7:00 hours of training time each week. Please note that some additional stretching and massage is also integrated in the plan. Before starting to prepare for your race you should run regularly for some weeks already and also be familiar with some shorter efforts and intervals.
The workout schedule includes up to 7 runs per week, plus 2 optional strength workouts per week.
Key workouts in this plan include the following:
Endurance Runs: Steady runs of 45 to 60 minutes at FTHR 69-83%.
Long Runs: Steady runs of 2:00h to 3:25h at FTHR 65-75%.
Intervals/Speed Sessions: Runs featuring intervals at VO2max pace separated by easy jogging recoveries.
Tempo Runs: Learn to run at your Threshold pace.
Please send a coaching request to: email@example.com , so we can setup the plan according to your current fitness level.
The included plan consists Training Peaks structured workout format, which will make things even easier for you. You can see your own training targets and zones for every workout through the daily workout e-mail reminders and mobile notifications. And furthermore you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app, which helps you to get a sense of the entire Workout by taking just one look at the easy to understand graphs and segments for every part of your training. You will no longer have to read through long descriptions and get everything at a glance. My athletes prefer this comfort since TrainingPeaks offers this awesome feature.
Structured workouts can be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps, RacerMate, and some more. All you have to do is click “Export” and select the proper file format for your device. For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export
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Of course, there is also the option of an one on one phone, skype or email consultation. This would be at an extra cost giving you the opportunity to speak with with me in person, at $150/hr. For more info or to setup a consult send a note to: firstname.lastname@example.org.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:08 hrs||3:40 hrs|
|1:00 hrs||0:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||5:08 hrs||3:40 hrs|
||1:00 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?