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Coach Zeus's 20 Week Marathon Plan (80/20 Approach)

Includes Structured Workouts

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


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Author

Zeus Arreguin

All plans by this Coach

Length

20 Weeks

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 20 week marathon training plan. I highly recommend the 20 week approach because it allows you to get 4 weeks of base training and it allows room for error with the extra 4 weeks in case of an injury or any other set backs. Your first 4 weeks are base weeks. Weeks 5 through 19 follow a 2 week build, 1 peak week and 1 recovery week. The last 3 weeks (weeks 18-20) include 2 weeks of taper and finally, race week. My training approach follows the 80/20 HR model. After your 4 week base, you will complete a HR test on week 5. You will change your LTHR (lactic threshold heart rate = average for your 20 min HR test) and your average pace for 20 min in your training peaks profile or on your watch. You will use those numbers to train until your second HR test which comes on week 13. If your HR and pace numbers change, you should change them on your device and on TP. During Weeks 5-19, you will see a combination of cadence focused runs, threshold effort runs for tempo work and a lot of Zone 2 effort workouts. I also added 4 different strength workouts that will be circulated every 4 weeks in your plan. Some bonus features of this plan include: a 5 min dynamic warm up to be completed before every run, two additional options to either make the plan somewhat easier or somewhat harder on your longer run days, and cues on when to foam roll. To end this training plan, I give some tips on your race day approach in order to have a successful race. Enjoy!

- Coach Z

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x7
00:23:00 00:05:00
Run x5
02:12:00 02:00:00
Strength x2
01:30:00 00:45:00
Day Off x1
—— ——
X-Train x1
00:28:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Other
00:23:00 00:05:00
Run
02:12:00 02:00:00
Strength
01:30:00 00:45:00
Day Off
—— ——
X-Train
00:28:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Zeus Arreguin

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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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