Your Marathon Plan from a Coach with an MSc in Sports Performance Coaching
This is an 18 week intermediate training plan with Heart Rate targets. It's ideal if you want to improve your marathon time.
80/20 training is highly effective and you spend 80% of your time working out at a low intensity and 20% at a high intensity.
This method will enable you to get your volume of running needed for your marathon without breaking down and helping to avoid injury. Runs will become more pleasant and less draining You'll carry less fatigue from one run to the next Your performance will improve in the few high-intensity runs. Your fitness levels will reach new heights.
This plan has been designed for runners who want to take their training load up a notch or two in order to improve their marathon time.
Before you begin the plan, build your training to the point where you are running at least three times a week, including some short efforts at moderate and high intensities and some easy runs of at least eight miles (13 km) and where you are doing aerobic exercise 6 times per week.
The training load starts at 4 hours and 55 minutes in week 1 and peaks at 6 hours and 55 minutes in week 13.
The plan includes the option to cross train and strength & conditioning to help avoid injury on your 18 week journey to your marathon.
What's in the plan:
❤️ Run sessions with Heart Rate
🏋️ One Strength & Conditioning Session to help you prevent injury
💪 Strength session is body weight so no need for gym equipment and the session has videos to follow
🧘♀️ One 7-minute Runners Stretch session per week
🚴♂️ Cross training cycling with HR & Power for Zwift , Garmin etc
✏️ Training & Race Tips
📧 Email access to your coach
My name is Karen and I live in Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach and Coach Educator, 8020 Endurance Certified Coach and qualified Personal Trainer (AIQ/NASM).
Karen has an MSc in Sports Performance Coaching.
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Good luck with your training and Marathon event!
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.