This plan is intended is intended for a beginner to intermediate runner looking to increase speed and endurance for an upcoming marathon.
A typical week consists of three or four running workouts; VO2Max intervals, a threshold run and a long endurance run, and a recovery run. This plan starts with a Lactate Threshold Heart Rate test and many of the sessions are based off %LTHR and Lactate threshold pace.
The plan includes structured workouts that should sync with common devices and platforms. GPS for pace in conjunction with a heart rate monitor is recommended. Though neither are required, as you can also estimate perceived effort.
Suggestions for mobility, stretching and cross training are included. The plan is built for those who have been actively running in the previous months, are injury free and have a current run base of 15 miles per week. It's advised to speak with your doctor before starting a new exercise program.
Kari Stuart offers years of experience in training and coaching with advanced knowledge in endurance strength training and conditioning, mental preparation and race execution.