This marathon plan is designed for a runner with target time of 3:30 or just under. Suitable for Endurances Apes!
The plan includes weeks with 4 to 5 runs per week.
The average Volume is between 65 to 85 km per week. (41 to 53 miles per week)
The plan includes suggested cross training sessions focused on strengthening the core.
The plan is built with the VDOT methodology and its broken down in 4 phases:
P1: Base build-up
P2: Early Quality
P3: Transition Quality
P4: Race Specific
All the workouts are structured on the app with details on how to execute each.
The Threshold Pace should be set in between 4:35-4:48 min/km (7:23-7:45 min/mile) for the desired result.
The plan is ideal for someone who wants to achieve an ambitious goal, but has limited time because of a full time job/family or other responsibilities. The plan maximizes results by focusing on quality, not quantity.
More importantly, achieve results and feeling strong and healthy, this plan includes lots of core work that will help you prevent injuries and become a better athlete overall.
Have fun!
Are you looking to become an Endurance Ape? Is your goal to become a fast runner, but also to have the strength of an Ape and feel amazing in your daily life.
I will share with you a methodology that mixes strength and endurance to optimize your race results, while keeping a strong body that will be resilient to injuries!
The plans are designed for the weekend warriors with full time jobs and limited time. Focus is quality, not quantity.
Join my program and achieve results like never before!