Beginner to Intermediate 3:30-3:45 10-week Marathon
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Beginner to Intermediate 3:30-3:45 10-week Marathon
Author
Jimi Young
All plans by this CoachLength
10 Weeks
Typical Week
2 Strength, 3 Run
Longest Workout
21 miles
Plan Specs
running marathon beginner intermediate time goal hr based pace based
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Summary
Beginning to Intermediate Marathoners looking for a strong race
This 10 week plan is for the beginner to intermediate runner looking to place in the 3:30-3:40 finish time. The plan is based on a steady build and is all about getting adequate rest. If you are looking for mega mileage and no recovery time, my plan is not for you.
This plan is for someone with a family and a 40-hour job looking to add a good time to their resume.
You should be already running 15-20 miles per week prior to starting this plan.
Stats
Sample Day 1
Sample Day 2
WU:
15 min in zones 1 and 2
MS:
Build to zones 3 and 4
Do Running LT test
CD:
5 min in zone 2
5 min in zone 1
Sample Day 3
Sample Day 7
Enitre run in zones 1 and 2
No hard breathing
Sample Day 9
Super, Super Slow. Run this alone at "wear a mask so no one sees you" speed.
Sample Day 9
Sample Day 11
Enitre run in zones 1 and 2
No hard breathing