Marathon 16-week by ProRunning Promotion

Training Load By Week
Training Load By Week

Before using it you should have completed at least four 10k races and two Half Marathon races with the last race done 2-4 weeks before the start of this programme. You should be able to train 5 times per week. 72-108km / week. From this plan you can expect improved speed and strength endurance, power and as a result faster time at the finish line :) The race is on Saturday

Sample Day 2
9.32mi
Run - Repetition Pace

Warm Up for 5' + 12k@Easy Pace + 6x200m@Repetition Pace with 2' walk brake + Cool Down 5' - no strech getting muscels ready for tomorrow :)

Sample Day 3
9.32mi
Run - Easy + Marathon Pace

Warm Up for 5' + 12k@Easy + 2k@Marathon Pace + Cool Down 5' and strech

Sample Day 4
9.32mi
Run - Easy Pace

Warm Up for 5' and than do 14k@Easy Pace (Daniels calc.) - just keep it steady - finish with a 5' jog and strech for 5-10'

Sample Day 6
9.32mi
Run - Easy + Marathon Pace

Warm Up for 5' + 12k@Easy + 2k@Marathon Pace + Cool Down 5' and strech

Sample Day 7
13.05mi
Run - Easy Pace

Warm Up for 5' and than do 20k@Easy Pace (Daniels calc.) - just keep it steady - finish with a 5' jog and strech for 5-10'

Sample Day 9
9.94mi
Run - Repetition Pace

Warm Up for 5' + 12k@Easy Pace + 8x200m@Repetition Pace with 2' walk brake + Cool Down 5' - no strech getting muscels ready for tomorrow :)

Sample Day 10
10.56mi
Run - Easy + Marathon Pace

Warm Up for 5' + 12k@Easy + 4k@Marathon Pace + Cool Down 5' and strech

Adam Starzyński
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C&S System Adam Starzynski

Road and MTB Racing (multi-stage races, XCO, XCM), TT, CX, Triathlon (from Olimpic to IM ), Running from 5k to ultra races

Personal and online bike, run and triathlon coaching, training camps, long-term goal setting and planning.