TSS Based Beginner Marathon Plan - 16 Weeks - Sub 5 Hour Pace
TSS Based Beginner Marathon Plan - 16 Weeks - Sub 5 Hour Pace
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Dayne Malloy
Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Hello! Thank you for considering this running plan and I hope that it helps you to achieve your goals. Below are a few important notes to help you decide if this is the plan for you:
- Plan is designed with 4 days of running and 2 optional active days each week
- The plan is designed for athletes looking to run a marathon with a target completion time of 4-5 hours.
- We focus on speed and maintaining threshold pace with shorter workouts during the week
- We focus on base and aerobic capacity with long runs on Friday/Saturday. While you may shift runs around throughout your week as necessary, please be sure to complete these workouts on consecutive days. The intent is to fulfill the TSS needs with these two runs in order to be able to build the capacity to run a full marathon without needing to complete 3+ hour training runs
To help determine if this training plan may be right for you, I recommend that your current fitness level allows you to:
- Be able to run continuously for 60 minutes with little to no walking
- Be able to run continuously for 20 minutes while maintaining 11:30 min/mile or faster pace
Ideally you are also using a smart device that is compatible with Structured Workouts as this plan is designed so that your smart device can coach you through the workouts in real time
Regardless of your running experience, please be sure to consult with a doctor or medical professional before beginning any training plans.
**IMPORTANT: Please ensure that you have applied the plan so that the end date is the day of your event**
All of my plans use rTSS or TSS as the primary metric to inform the design of the workouts. The basic methodology of my approach is using the estimated rTSS or TSS for the planned event and building volume throughout the plan to help your body feel comfortable performing at that effort level. If you're interested in learning more about TSS, TrainingPeaks has a great article here: https://help.trainingpeaks.com/hc/en-us/articles/204071944-Training-Stress-Scores-TSS-Explained
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
04:48:00 | 05:00:00 |
|
Other
x2
|
01:02:00 | 00:30:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:48:00 | 05:00:00 | |
|
|
01:02:00 | 00:30:00 | |
|
|
—— | —— |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$114.74 USD for the first year, billed yearly.