SuperFly Coaching - Marathon Intermediate / Advanced (30 weeks)

Author

Adam Zucco

All plans by this Coach

Length

30 Weeks

Typical Week

1 Strength, 5 Run, 1 Day Off

Longest Workout

3:00 hrs

Plan Specs

running marathon

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Training Bible Coaching and Adam Zucco have put together a perfect plan for anyone looking to complete their Marathon and set a new PR. Any person interested in this plan needs to be in good general health and be cleared by a physician for exercise.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:12
Training Load By Week
Average Weekly Training Hours: 07:12
Average Weekly Breakdown

Adam Zucco

SuperFly Coaching

Has has been coaching for over 15 years. He and his partner, Joe Friel, started TrainingBible Coaching and are the leading endurance authors. Adam has coached countless athletes to PRs and to Kona Qualification including Ben Kanute, US Olympian.

Back to Plan Details

Sample Day 1

0:45:00
Basic strength routine in weight room

Some basic strength work, LIGHT weight, or body weight only. Squats, good mornings or a deadlift, sit-ups, push-ups, basic step-ups, lat pulls, rows, and some simple jumping exercises, (like a low box, quick small jump sets). Planks to finish. A circuit of this stuff is fine, we're just trying to get you into a routine. Even if you body weight and lighter stuff, you'll be sore, so don't be aggressive here.

Sample Day 2

0:40:12
Optional mode(s)

Your choice of mode: hike, row, aerobics class, stair climb, etc. Can combine 2 or more. Easy effort.

Sample Day 3

1:20:00
Base building

On soft but firm surface, EASY effort. Pretty form and quick cadence.

Sample Day 4

0:30:00
Recovery

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

Sample Day 4

0:45:00
Basic strength routine in weight room

Some basic strength work, LIGHT weight, or body weight only. Squats, good mornings or a deadlift, sit-ups, push-ups, basic step-ups, lat pulls, rows, and some simple jumping exercises, (like a low box, quick small jump sets). Planks to finish. A circuit of this stuff is fine, we're just trying to get you into a routine. Even if you body weight and lighter stuff, you'll be sore, so don't be aggressive here.

Sample Day 5

1:00:00
Hill reps, steep, 6-8x20

BT: Power reps. Warm-up. 4 strides. Then on STEEP hill do 6-8 x 20 seconds FAST! (90 second recoveries). Quick feet. 4 strides. Otherwise, HR 1-2Z.

Sample Day 6

0:45:00
Check cadence

On soft surface. Heart rate zone 1 only. Check cadence several times (21 plus right foot strikes in 15 seconds).

SuperFly Coaching - Marathon Intermediate / Advanced (30 weeks)

$245.00 - Buy Now