3 Sessions/Wk – Marathon Run Plan for Athletes with a VDOT of 55 or lower (COMPETITION)

Average Weekly Training Hours 02:20
Training Load By Week
Average Weekly Training Hours 02:20
Training Load By Week

VDOT = 55 or lower. Number of run sessions per week available = 3. This is a Marathon run training plan for the Competition phase, lasting 4 weeks. This plan is designed for athletes with a VDOT result of 55 or lower who are able to train in this discipline 3 times per week. Duration of the sessions are no more than 2 hours and the maximum volume per week is 5 hours. If you are currently unable to train for 2 hours at a time, then we strongly recommend completing one of our pre season plans. This plan starts at any time you choose. For more information on which is the right plan for you, visit www.tritrainingharder.com

Sample Day 3
0:40:00
30TSS
THRESHOLD RUN (0.67 HOURS)

The purpose of this session is to stress your body while working at your aerobic threshold promoting efficiency. The effort will feel comfortably-hard and is a very important run session. Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort --------------- Warm up: Start jogging easily (L1-3) for about 5 minutes as your systems wake up with a couple of 10 second pick-ups increasing the pace for 10 strides or so. --------------- Main Set: Hold Threshold Intensity (L4) for the rest of the duration of the session. Try to keep a high leg turnover when running throughout this session and focus on form. --------------- Cool Down: Some walking, stretching, compression and ice as required.

Sample Day 5
0:57:00
65TSS
RUN - FARTLEK

The purpose of this session is to stress both anaerobic and aerobic systems and to help develop your recovery speed. If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjm0HzxqDX0sMohBvkPwvuX).
Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges;
(On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace)
---------------
Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE
Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE
Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE
Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE
Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE
Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE
Level 7 (L7) – Max Effort
---------------
Race Intensities:
Above Race Intensity = 1 intensity level above the race intensity you are training for
Below Race Intensity = 1 intensity level below the race intensity you are training for
---------------
Warm up:
5 minutes at Easy Intensity (L2)
5 minutes of Running Drills
5 minutes of strides
---------------
Main Set:
8 minutes at Race Intensity
4 minutes at Threshold Intensity (L4)
3 x 2 minutes at Interval Intensity (L5) - 2 minutes at Easy Intensity (L2)
8 minutes at Race Intensity
---------------
Cool Down:
10 minutes of gentle jogging
Stretching and walking (L1)

Sample Day 7
1:30:00
ENDURANCE RUN (1.5 HOURS)

The purpose of this session is to develop aerobic endurance and efficiency. The aim of this session is to run at a comfortable pace. Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort --------------- Warm up: Start jogging easily (L1) for about 5 minutes as your systems wake up. --------------- Main Set: Hold Marathon Intensity (L3) for the rest of the duration of the session. Try to keep a high leg turnover when running throughout this session. --------------- Cool Down: Stretch, compression and ice.

Sample Day 10
1:10:00
4.72mi
50TSS
TRACK

The purposes of these competition track sessions are to continue developing your aerobic, muscular and biomechanical efficiency along with zeroing in on your specific race pace. Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges;
(On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace)
----------------
Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE
Level 2 (L2) – Easy Pace, 69-83% LTHR, 2-3 RPE
Level 3 (L3) – Marathon Pace, 84-94% LTHR, 3-4 RPE
Level 4 (L4) – Threshold Pace, 95-105% LTHR, 4-5 RPE
Level 5 (L5) – Interval Pace, 106%< LTHR, 6-7 RPE
Level 6 (L6) – Repetition Pace, 106%< LTHR, 7-10 RPE
Level 7 (L7) – Max Effort
–––––––––––––––
Race Intensities:
Above Race Intensity = 1 intensity level above the race intensity you are training for
Below Race Intensity = 1 intensity level below the race intensity you are training for
-----------------
Warm up:
4 laps easy jogging.
2 laps jog the bends and striding the straights.

10 minutes of general activation warm up. (e.g. Walking lunges, walking with high kicks, skipping, fast feet, forward frog jumps, ski jumps each side of the track line. Take your time- quality over quantity.)
10 minutes of run-specific drill work. (e.g. High knees and ‘squashing the orange’ into a quick run out or bounds. Focus on posture, core engagement and arm drive.)
5 minutes of dynamic stretching. (e.g. Calf raises off a step, leg swings, glute stretching and back stretching. Focus on particular areas of weakness as required.)
Check out the link to our YouTube channel below for advice on how to perform the running drills: http://www.youtube.com/playlist?list=PL6z5VWjBAAEjm0HzxqDX0sMohBvkPwvuX
-----------------
Main Set:
3x800m at Race Pace, 1 minute recovery

3x(200m at Repetition Intensity (L6) - 200m at Race Pace)

2x400m Above Race Pace, 2 minutes recovery
------------------
Cool down:
1 lap easy jog/walk
Stretching, ice and compression as required.

Sample Day 12
0:50:00
40TSS
THRESHOLD RUN (0.87 HOURS)

The purpose of this session is to stress your body while working at your aerobic threshold promoting efficiency. The effort will feel comfortably-hard and is a very important run session. Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort --------------- Warm up: Start jogging easily (L1-3) for about 5 minutes as your systems wake up with a couple of 10 second pick-ups increasing the pace for 10 strides or so. --------------- Main Set: Hold Threshold Intensity (L4) for the rest of the duration of the session. Try to keep a high leg turnover when running throughout this session and focus on form. --------------- Cool Down: Some walking, stretching, compression and ice as required.

Sample Day 14
0:54:00
54TSS
RUN - FARTLEK

The purpose of this session is to stress both anaerobic and aerobic systems and to help develop your recovery speed. If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjm0HzxqDX0sMohBvkPwvuX).
Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges;
(On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace)
---------------
Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE
Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE
Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE
Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE
Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE
Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE
Level 7 (L7) – Max Effort
---------------
Race Intensities:
Above Race Intensity = 1 intensity level above the race intensity you are training for
Below Race Intensity = 1 intensity level below the race intensity you are training for

---------------
Warm up:
5 minutes at Easy Intensity (L2)
5 minutes of Running Drills
5 minutes of strides
---------------
Main Set:
3 minutes at Race Intensity
---
30 seconds Repetition Intensity (L6), 90 seconds Easy Intensity (L2)
45 seconds Repetition Intensity (L6), 90 seconds Easy Intensity (L2)
60 seconds Repetition Intensity (L6), 90 seconds Easy Intensity (L2)
75 seconds Repetition Intensity (L6), 90 seconds Easy Intensity (L2)
---
30 seconds Repetition Intensity (L6), 60 seconds Easy Intensity (L2)
45 seconds Repetition Intensity (L6), 60 seconds Easy Intensity (L2)
60 seconds Repetition Intensity (L6), 60 seconds Easy Intensity (L2)
75 seconds Repetition Intensity (L6), 60 seconds Easy Intensity (L2)
---
30 seconds Repetition Intensity (L6), 30 seconds Easy Intensity (L2)
45 seconds Repetition Intensity (L6), 30 seconds Easy Intensity (L2)
60 seconds Repetition Intensity (L6), 30 seconds Easy Intensity (L2)
75 seconds Repetition Intensity (L6), 30 seconds Easy Intensity (L2)
---
3 minutes at Race Intensity
---------------
Cool Down:
10 minutes of gentle jogging
Stretching and walking (L1)

Sample Day 17
1:10:00
4.23mi
50TSS
TRACK

The purposes of these competition track sessions are to continue developing your aerobic, muscular and biomechanical efficiency along with zeroing in on your specific race pace. Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges;
(On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace)
----------------
Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE
Level 2 (L2) – Easy Pace, 69-83% LTHR, 2-3 RPE
Level 3 (L3) – Marathon Pace, 84-94% LTHR, 3-4 RPE
Level 4 (L4) – Threshold Pace, 95-105% LTHR, 4-5 RPE
Level 5 (L5) – Interval Pace, 106%< LTHR, 6-7 RPE
Level 6 (L6) – Repetition Pace, 106%< LTHR, 7-10 RPE
Level 7 (L7) – Max Effort
–––––––––––––––
Race Intensities:
Above Race Intensity = 1 intensity level above the race intensity you are training for
Below Race Intensity = 1 intensity level below the race intensity you are training for

-----------------
Warm up:
4 laps easy jogging.
2 laps jog the bends and striding the straights.

10 minutes of general activation warm up. (e.g. Walking lunges, walking with high kicks, skipping, fast feet, forward frog jumps, ski jumps each side of the track line. Take your time- quality over quantity.)
10 minutes of run-specific drill work. (e.g. High knees and ‘squashing the orange’ into a quick run out or bounds. Focus on posture, core engagement and arm drive.)
5 minutes of dynamic stretching. (e.g. Calf raises off a step, leg swings, glute stretching and back stretching. Focus on particular areas of weakness as required.)
Check out the link to our YouTube channel below for advice on how to perform the running drills: http://www.youtube.com/playlist?list=PL6z5VWjBAAEjm0HzxqDX0sMohBvkPwvuX
-----------------
Main Set:
3x1000m at Race Pace with 200m Easy Intensity (L2) in between
------------------
Cool down:
1 lap easy jog/walk
Stretching, ice and compression as required.