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12 Week Marathon - Intermediate

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

David Sullivan

All plans by this Coach
No Ratings

Length

12 Weeks

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

- This is a program for runners who will be starting off of a decent base of running
- Program starts at 4:45 running duration and peaks at 7:30 running duration
- Focus is placed on low heart rate endurance running
- Basic strength sessions are included to keep muscles activated
- Form focus and technique are encourage during speed, tempo and progressive runs
- Accurate zones should be set to ensure correct zones are followed through sessions
- Small tweaks can be made to upgrade program to an advanced Personal Best program



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
5:38 hrs 3:00 hrs
Strength x2
0:55 hrs 0:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
5:38 hrs 3:00 hrs
Strength
0:55 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Stephan Weyers

Wingman Coaching (www.wingmansport.com)

By capitalising on the intersection between individual ability, the science of athletic performance and the latest technology, I work with each athlete to help them not only set, but also attain their personal sporting goals. Personal programmes are created for your unique level, fitness and available training time.

Weekly feedback is provided using Training Peaks, to design, deliver and adapt each athletes programme.

I coach athletes around the world - you only need a decent sports watch!

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