Boston Marathon - 16wk - Intermediate, by Eric Kenney, Ek Endurance Coaching

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Boston Marathon - 16wk - Intermediate, by Eric Kenney, Ek Endurance Coaching

Author

Eric Kenney

All plans by this Coach

Length

16 Weeks

Typical Week

5 Run, 1 Strength, 2 Day Off

Longest Workout

18 miles

Plan Specs

running marathon beginner hr based pace based

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Summary

EK Endurance Coaching Plans:
Big event ahead, Big goals, Little time. Streamline your training with better, more effective workouts and
periodization for a low cost.
This plan will have you ready to take on one of the most challenging and famous marathons of all time. use your time to its maximum, stay healthy and happy. this plan will utilize proper hill workouts and threshold work to get you to your best without unnecessary long runs that can burn you out. This plan builds to a maximum of 8 hours of running per week.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:31
Training Load By Week
Average Weekly Training Hours: 05:31
Average Weekly Breakdown

Eric Kenney

EK Endurance Coaching

Based in Boulder, Colorado, "Ek" offers customized one on one coaching tailored for competitive athletes looking to reach the Next Big Goal. With many first time kona qualifiers and athletes who turned pro Eric's local group is fun dynamic and knows when it's time to work hard. Local athletes have access to the highest level of coaching with group rides, runs, winter cycling classes, coached swims and the most valuable set of team sponsors, partners and coaching service anywhere.

Sample Day 1

0:30:00
easy run

Run with heart rate in zone 2 on a flat, soft surface. VERY easy.

Sample Day 1

0:10:00
Marathon Core Work - A

See attached.

Sample Day 2

1:00:00
Entry level hill work (200m hill)

Warm up for 30' (including one take of the hill)
Main: do 6 x 45sec of hill bounding.** finish each rep w/ 5" of flat sprint (not uphill, over the top!). Recovery for each rep is easy return to bottom of hill.
Warm down for 15'

** hill bounding is exaggerated climbing. over-emphasize the take off and landing - allow your heel to drop below the toe level, then spring back up. bouncing here is okay - work your arms!!!

Sample Day 4

0:40:00
easy run

Run with heart rate in zone 1 on a flat, soft surface. VERY easy.

Sample Day 5

0:30:00
easy run

Run with heart rate in zone 1 on a flat, soft surface. VERY easy.

Sample Day 5

0:25:00
Marathon Core Work - A

See attached.

Sample Day 6

1:00:00
Heart rate in zone 1-3. Rolling course.

Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.

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