2020 Honolulu Marathon Plan - Advanced Runners - 12 Weeks
Joan Scrivanich , MA, CSCSAll plans by this Coach
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Designed for: Advanced Runners.
Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.
Joan has been an endurance athlete for 30 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.
- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
- Access to our Member-Only Resources Area
You will get in all your key running workouts while supplementing your training with one cross training day a week to keep you balanced and in order to get to your marathon fit, healthy, and ready to run your best. It includes strength training, days off, and active recovery days.
Before starting: You should be able to run for 1:15 hour for your long run before starting this plan. The weekly volume of the plan starts at 6:45 for the first week and peaks at 8:45. The plan gradually builds your long runs leading up to Marathon day and includes one 3 hour long run.
I look forward to helping you reach your potential.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:32 hrs||3:00 hrs|
|0:55 hrs||0:30 hrs|
Day Off x1
|0:30 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:32 hrs||3:00 hrs|
||0:55 hrs||0:30 hrs|
||0:30 hrs||0:30 hrs|