12 week Marathon Plan, Goal: Sub 4h00, 4 session/week

Average Weekly Training Hours 04:15
Training Load By Week
Average Weekly Training Hours 04:15
Training Load By Week

Goal Time: 4h00
12 week training plan
4 sessions a week
Athlete must be able to run a half marathon before starting the plan and ran constantly in the past weeks (2 to 3 times a week in the last weeks)
This plan has been tested successfully with several athetes.

Plan is based on Heat Rate, Pace or maxVO2.

Detailed target Zone are provided for each trainings and intervals, based on your HR, your pace or your maxVO2

Sample Day 1
1:00:00
6.21mi
Treshold - 2x4x500

Warmup:
20min easy @Z1 (65 to 70% maxHR, 5.5 to 6.5mph)
4x100m pickup to Z4 (accelerate progressivly to 9mph)

Main Set:
4x500m in 2mn15 (=Z3 or 90% maxHR or >8mph) rest between each 500m=300m easy
5min @Z2
4x500m in 2mn15 (@Z3) rest=300m easy

Recovery:
finish the rest easy in Z1

Sample Day 3
0:49:59
5.28mi
Tempo

Warmup:
25min easy, @Z1 (65-70% maxHR, 6mph)

MainSet:
20min @Z2 (75%maxHR, 6.5mph)

Recovery:
finish easy @Z1 (<70%maxHR)

Sample Day 5
0:30:00
2.49mi
30mn endurance

30mn very easy, aerobic (Z1-Z2)

Sample Day 6
1:30:00
9.32mi
Long Run

1h30 easy, @Z2 (70-75% max HR, 6-6.5mph)

Sample Day 8
1:10:00
7.46mi
Treshold - 6x500-4x500

Warmup:
20min easy @Z1 (65 to 70% maxHR, 5.5 to 6.5mph)
4x100m pickup to Z4 (accelerate progressivly to 9mph)

Main Set:
6x500m in 2mn15 (=Z3 or 90% maxHR or >8mph) rest between each 500m=300m easy
5min @Z2
4x500m in 2mn15 (@Z3) rest=300m easy

Recovery:
finish the rest easy in Z1

Sample Day 10
0:49:59
5.28mi
Strides (Uphill)

Warmup:
25min easy, @Z1 to Z2 (65 to 75% max HR)

MainSet:
8x100m uphill @Z4 (98%maxHR), rest=1min downhill.

Recovery:
finish easy @Z1 (<70%maxHR)

Sample Day 12
0:30:00
2.8mi
35mn endurance

Endurance, very easy, keep it aerobic, Z1-Z2

Coach Bart
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BartCoaching

Triathlon, Running

From beginner to Elite,From Sprint to IronMan

My team include multiple IronMan and Kona finisher IronManLong distance, half IronMan, IronMan, Marathon, half Marathon.

Personnal Coaching for Triathlon Cycling and running.
Packages available depending on the level of personalisation, data analysis, and call/email exchange

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