Your best marathon in 20 weeks
Author: Filip Rigole
Length: 20 Weeks
Tags: running, marathon
Typical Week: 1 Other, 3 Run, 1 Strength
Longest Workout:
21.13 miles
Author: Filip Rigole
Length: 20 Weeks
Tags: running, marathon
Typical Week: 1 Other, 3 Run, 1 Strength
Longest Workout:
21.13 miles
Your best marathon in 20 weeks
This plan is specially designed for athletes looking for a personal best on the marathon. It also contains core stability and strength exercises as injury prevention.
In an endurance run, you should always stay in zone2. Refer to setting the zone's to know what zone2 should be for you.
3 km warming up in zone1
5 x 200m in zone 5b with R20"
800m easy jogging in zone1
3 x 400m in zone5b with R30"
3 km easy cooling down in zone1
in zone2
in zone2
3 km easy warming up in zone1
10' running technique drills
400m easy jogging in zone1
2 x 200m in zone5b R20"
2 x 400m in zone5b R30"
1 x 600m in zone5b R40"
1 x 800m in zone5b R50"
1 x 1000m in zone5b
4 km easy cooling down in zone1
in zone2
in zone2
Lactate threshold testing for swim, bike and run / Swim video analysis / Running form
Running a SwimSquad based on SwimSmooth philosophy (3 sessions/week)
We do offer personal one-on-one coaching as well as trainingplans.
Trainingplans are customized based on your needs and event.