TBC/ Running Marathon/ 4:00
Author
Training Bible Coaching
Length
12 Weeks
Typical Week
1 Day Off, 6 Run, 2 Bike, 2 Swim
Longest Workout
3:00 hrs
Plan Specs
running marathon
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Stats
Sample Day 1
BT: Warm-up 10-20 minutes and then start a continuous 30 minute tempo run at a pace of 8:57-9:02/mile (5:53-5:58/km). This is the pace you will run for miles 4-20 in the marathon. Your heart rate should not exceed the 3 zone (go to trainingbible.com and click on Free Resources for details on heart rate zones.) Cool down with slow jogging or walking for a few minutes afterwards and then stretch.
Sample Day 2
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
Sample Day 2
Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.
Sample Day 2
Swim several long, easy sets. Focus on form. Count strokes per length trying to reduce them with efficient technique. Cadence should be in the range of 45-55 strokes per minute.
Sample Day 3
BT: Warm-up 10-20 minutes and then start a continuous 30 minute tempo run at a pace of 8:57-9:02/mile (5:53-5:58/km). Cool down with slow jogging or walking for a few minutes afterwards and then stretch.
Sample Day 4
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
Sample Day 4
Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.