This marathon plan is designed for a runner looking to go under 3:00, on lower mileage while keeping a healthy amount of lean muscle mass.
The plan includes weeks with 4 to 5 runs per week.
The average Volume is between 60 to 80 km per week. (38 to 50 miles per week)
The plan includes suggested cross training sessions focused on strengthening the core and upper body muscles (chest/shoulders/arms & back)
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 3:50-3:55 min/km (6:15-6:24 min/mile) for the desired result.
The plan is ideal for someone who wants to achieve an ambitious time, gain/sustain lean muscle mass. And has limited time because of a full time job/family or other responsibilities.
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!