12 Weeks to Marathon

Average Weekly Training Hours 03:27
Training Load By Week
Average Weekly Training Hours 03:27
Training Load By Week
Sample Day 3
0:45:00
Tempo Run 3x8min 4minRBI

This is the effort level just outside your comfort zone—you can hear your breathing, but you're not gasping for air. If you can talk easily, you’re not in the tempo zone, and if you can’t talk at all, you’re above the zone. It should be at an effort somewhere in the middle, so you can talk in broken words (1-2 words between breaths)

Sample Day 4
0:45:00
Tempo Run 3x8min 4minRBI

This is the effort level just outside your comfort zone—you can hear your breathing, but you're not gasping for air. If you can talk easily, you’re not in the tempo zone, and if you can’t talk at all, you’re above the zone. It should be at an effort somewhere in the middle, so you can talk in broken words (1-2 words between breaths)

Sample Day 5
0:30:00
Endurance Run 30min

Sample Day 6
0:45:00
Endurance Run 45min

Sample Day 8
1:00:00
Tempo Run 3x10min 5minRBI

This is the effort level just outside your comfort zone—you can hear your breathing, but you're not gasping for air. If you can talk easily, you’re not in the tempo zone, and if you can’t talk at all, you’re above the zone. It should be at an effort somewhere in the middle, so you can talk in broken words (1-2 words between breaths)

Sample Day 9
0:45:00
Tempo Run 3x8min 4minRBI

This is the effort level just outside your comfort zone—you can hear your breathing, but you're not gasping for air. If you can talk easily, you’re not in the tempo zone, and if you can’t talk at all, you’re above the zone. It should be at an effort somewhere in the middle, so you can talk in broken words (1-2 words between breaths)

Sample Day 10
0:30:00
Endurance Run 30min

Brady Irwin
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Science of Speed

I have been participating in endurance sports for more than 2 decades now. Including running, cycling, duathlon and triathlon. I love to compete and love the training side of things nearly as much as I do racing. Freedom to me is outside enjoying nature and testing my abilities.

I enjoy helping athletes reach their goals through the services that I provide which include training plan development, bike fit, lactate threshold testing and training camps.