Your best marathon in 20 weeks
Author
Filip Rigole
All plans by this CoachLength
20 Weeks
Typical Week
1 Other, 3 Run, 1 Strength
Longest Workout
21.13 miles
Plan Specs
running marathon
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Summary
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.
Stats
Sample Day 1
In an endurance run, you should always stay in zone2. Refer to setting the zone's to know what zone2 should be for you.
Sample Day 3
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
Sample Day 5
in zone2
Sample Day 8
in zone2
Sample Day 10
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
Sample Day 12
in zone2
Sample Day 16
in zone2