Beginner to Intermediate 3:30-3:45 10-week Marathon

Average Weekly Training Hours 05:25
Training Load By Week
Average Weekly Training Hours 05:25
Training Load By Week

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.

Sample Day 1
1:00:00
Strength Train

Sample Day 2
1:40:00
10mi
Aerobic Run

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
1:00:00
Strength Train

Sample Day 7
1:55:00
12mi
Base Run

Enitre run in zones 1 and 2
No hard breathing

Sample Day 9
0:45:00
5mi
Base Run

Super, Super Slow. Run this alone at "wear a mask so no one sees you" speed.

Sample Day 9
1:00:00
Strength Train

Sample Day 11
1:00:00
Strength Train

Jimi Young
|
www.UltimateMultisport.com

My goals for coaching are increasing power and endurance, increasing speeds and reducing injuries, swim relaxation and taming the mental aspects of triathlon.

$125 a month for personal "elite" level coaching.
(3mo minimum +$50 set up fee) includes:
Personal equipment assessment
Individual sport evaluation
Athlete specific training plan
Unlimited telephone and email contact
Train with your coach to see improvements and look for things to work on
Race day preparation and schedule for race week