12-Week Marathon Training Plan for competitive masters athletes wanting to run a marathon under 3 hours (must be already near running a sub 3hr marathon).
This plan uses power for best results, but can be changed to heart rate or RPE.
Week 1-4: Base Building
Week 5-8: Strengthening
Week 9-11: Peak Training
Week 12: Taper and Race Week
Additional Tips
Hydration and Nutrition: Ensure proper hydration and a balanced diet rich in carbohydrates, proteins, and fats.
Strength Training: Include strength training twice a week to build muscle and prevent injuries.
Recovery: Pay attention to recovery, including stretching, foam rolling, and adequate sleep.
Listen to Your Body: Adjust the plan as needed based on how your body feels, especially considering the age factor.
Best of luck with your training and achieving that sub-3-hour marathon goal! 🏃♂️💪
From beginners to world-class competitors, Jamie Vogele is a seasoned expert in the field of endurance sports. As an accredited exercise scientist (AES), Jamie brings a wealth of knowledge and a deep passion for helping athletes achieve their full potential.
Jamie's expertise will guide you towards your goals
Coaching methodology incorporates a variety of training metrics, including RPE, pace, heart rate, and power (including Stryd running power), ensuring a tailored and effective training plan.