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16 wk Marathon Training Plan/ Boston qualifier - sub 3:40

Author

Sandra Dalles ATC, CSCS, Certified Triathlon Coach

No Ratings

Length

16 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.

Plan Description

Should be running at least 25 miles a wk with long run at 6 miles or more.

approx 23 min 5K runner and 50min 10K runner

Goal of this plan is to run a sub 3:40 marathon to qualify for Boston



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:41 hrs 3:19 hrs
1:23 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
4:41 hrs 3:19 hrs
1:23 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Sample Day 1

0:35:00
4mi
Progressive

start real slow zone 2

15 min warm-up then about every 5 mins increase pace just a little bit - goal is to
finish with last 10 mins at the following paces- 25-30 mins at 8:20 and 30-35 at 8min/mile

cool down as needed

Sample Day 2

1:00:00
cross train

wts/yoga/ spin/ swim/

Sample Day 3

0:52:00
6mi
zone 2 with turn over drills

60 min run
15 min warm-up zone 2
then 6 x 60 sec pick-ups with 2 mins easy between
15 mins easy cool down zone 2

(focus on gentle lean in and turn over - increase turn over to go faster! Don't increase stride length)

Sample Day 4

0:30:00
EASY active recovery/ cross training

easy zone 1-2 run
spin
yoga
easy and just 30 mins

Sample Day 5

0:43:00
4.5mi
Tempo ( 45 mins or 5 miles)

easy warm-up 2 mile warm-up or 16-18 mins
1/2 mile or 4 mins ( at 8:20 pace)
1/2 or 4 mins easy
1mile or 8 mins ( at 8:20)
easy 1/2 mile or 4-5 min cool down

Sample Day 6

0:55:00
6mi
Long run

Real easy - long run Zone 2 -

base building

Sample Day 8

0:45:00
5mi
hills

zone 2 pace throughout ( effort will increase with hills - keep pace steady thoughout)

10 min warm-up
90 sec at 3% 90 back at 0% x 10
5 min cool down

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