26 Week Marathon Training Plan for Triathletes - Saturday Race
Marco NicoliAll plans by this Coach
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This Marathon Training Program is specifically designed for triathletes who are targeting a Marathon race but want to maintain their Swimming and Cycling.
The assumption is that you are fit and ready to prepare for your best Marathon at the start of the program, coming off Triathlon Training.
THIS IS NOT MEANT AS AN OFF THE COUCH PLAN!
The plan focuses on the run and includes swim and bike as recovery workouts while adding some targeted intensity to maintain the specific physiology.
On the Bike, due to the musculature use overlap with Running, the intensity is uniformly LOW with the workouts being mostly recovery or Aerobic ancillaries to reduce the overall impact on the body.
On the Swim you will progress through a full cycle, albeit with lower volume. Focus on technique is first then followed by endurance, strength, speed and "race pace" work.
Towards the end the volume of Bike and Swim decreases to allow for more specificity on the run.
The plan will progress you through the four main phases of training to prepare you for your best performance on race day.
There is a strong emphasis on strength training to promote injury resistance as well as faster sustainable running velocity.
Initial skill and general strength phase will focus on running skills like form and cadence are emphasized alongside a whole body strength development. the main goal is to eliminate bad running habits and promote a vast increase in strength. The development of optimal form will improve running capacity almost immediately thus increasing the quality of workouts as faster velocities are achieved Gains in whole body strength translate to greater fatigue resistance and economical running.
Running specific strength is the next phase, during which strength is optimized in the running motion. Increasing running specific strength improves running economy and resistance to fatigue.
Hill Training is the next phase, where running specific strength is further fine tuned to your running mechanics. The net result will be improvement in vVO2 max, Threshold velocity, economy and resistance to fatigue.
Explosive training phase is the last, during which high speed drills are the mainstay. On the heels of the previous strength phases fitness, running velocity and resistance to fatigue will increase substantially.
At the end of this training program you will be able to exert more force on the ground, thanks to phases two and three, as well as apply that force more quickly, thanks to phase four. You will therefore spend less time on the ground with each step. The result will be an increased maximal running velocity with concurrent improvements in vVO2 max, running economy, lactate threshold speed and resistance to fatigue. The ultimate outcome will be your Optimal Performance on Race Day!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:32 hrs||3:00 hrs|
|2:41 hrs||2:00 hrs|
|1:25 hrs||0:56 hrs|
|0:54 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:32 hrs||3:00 hrs|
||2:41 hrs||2:00 hrs|
||1:25 hrs||0:56 hrs|
||0:54 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices: