This is an intermediate marathon plan. This would be an ideal plan for a first time marathoner or someone who has done a marathon in the past and is ready to follow a step by step plan. The run work outs in this training plan are based off of pace as well as some heart rate efforts. Run work outs include aerobic capacity, hills, threshold, tempo, and speed work! This plan also includes a verity of strength training, mobility, cross training exercises.
During this marathon program you will build up to running to 3 hours. There will also be 2 recovery weeks where we cut back the volume and the intensity. It is still important to move the body during recovery weeks so there will be active recovery runs and work outs.
This marathon training plan has a 2 week taper in which volume drops and intensity increases to some faster than race pace intervals. There is some nutritional guidance for long runs as well as before the race! This is a fun and unique training program! Enjoy!
I'm Kelsey a USAT Level 2 coach, 80/20 Endurance, Ironman University coach, and a 5x Ironman finisher including Kona.
I coach endurance athletes from beginner to advanced but my specialty is coaching women who want to train smarter by understanding their own physiology. Hormonal fluctuations, cycle syncing, fueling for women's bodies, recovery differences, aren't side notes in my coaching, they're central to it. Women who train with me stop fighting their bodies and start working with them.