Before you purchase and begin, I have set out some prerequisite bench marks that I would hope you to have reached before undertaking this plan. They are realistic, as they were my own before I completed my first sub 3 hour marathon.
You should be able to, or recently have been able to complete TWO of the following;
A sub 19.5 min 5k (or very close to it)
A sub 40 min 10k (or very close to it)
A 90 minute Half marathon (or very close to it)
A sub 3hr 25 min marathon.
The first 13 weeks of the program is geared towards completing the first two markers I have outlined above, so if you are just shy of those marks this program should work well for you.
The remaining 26 weeks of the program is the sub 3 hour program.
The runs, strength work and rest days are set to maximise recovery. Adhering to the plan will have the optimal training effect. I do understand that this will not suit many shiftworkers or those bound to different work/life patterns. If this is the case I would recommend getting a Training Peaks Premium account and having the ability to swap around some days to suit your needs. As I have programmed structured runs, they will only appear on your running device (watch) for the days I have set (unless you have a premium account). This is not essential though, as all sessions will have details of how the session is supposed to be run.
It will shock some that the volume is probably lower than most traditional programs. This is drawn from years of experience working with overtrained and injured atheletes. If you can't train because your injured, training volume is useless.
I've had great sucess with this program and I wish you the same success!
This is a training plan ONLY, not a coaching plan. Coaching plans are on www.fitforlong.com (subject to availability)
ALL the athletes I coach would have completed strength training at least twice a week for this plan. Strength training is NOT included in this plan but I will add the days you SHOULD be strength training to emphasise how important it is in the overall picture.
Best of luck with the program.
Donncha Long @fitforlong
Coaching for triathlon, running, ultra running, adventure races and strength and conditioning.
Operates a sports injury clinic in Cork city (Ireland).
Neuromuscular Therapist HDip.
Certified Ironman Coach.
Level 2 Triathlon Ireland Coach.
Training Peaks Level 2 Coach.