Double Down Marathon Training Program - Distance Based

Average Weekly Training Hours 03:52
Training Load By Week
Average Weekly Training Hours 03:52
Training Load By Week

This is a 16 week, distance based advanced level marathon training plan designed for someone trying to finish the 50 States, but still run a fast marathon time at a target race. There are two marathons contained in the plan, four weeks apart (mimicking race combinations such as the Des Moines Marathon and the New York City Marathon.) The first one will be treated like a long run and the second marathon is the target race. You should be comfortable running about 45 miles a week prior to starting this plan, with at least one marathon completed. There are two - three speed workout days per week, with the long run and both marathons scheduled for Sundays. The weekly mileage tops out at 60 miles per week, with a rest day on Fridays weekly.

Sample Day 1
6mi
Recovery Run

keep it easy and steady - stretching the legs and building the volume on the run. Don't stress the time - just run what feels comfortable

Sample Day 1
1:00:00
Cross Train

Your choice. Swimming or cycling are good options.

Sample Day 2
0:30:00
Core Strengthing

your choice of core activities or flexibility exercises.

Sample Day 2
6mi
Marathon Pace Run 4/2

Run the first four miles at Endurance Pace (30-60s slower then goal marathon pace), then run the last two at goal marathon pace.

Sample Day 3
6mi
Endurance Run

Endurance Run are designed to build tolerance to mileage. The pace should be between 30s-60s slower then goal marathon pace and feel comfortable.

Sample Day 3
1:00:00
Cross Train

Your choice. Swimming or cycling are good options.

Sample Day 4
0:30:00
Core Strengthing

your choice of core activities or flexibility exercises.

Tracy Thelen
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Thelen Coaching

Thelen Coaching offers personalized and individualized coaching for athletes of all levels in cycling, mountain biking, running and triathlons, specializing in trail running, ultras, ultra endurance cycling and 24 hour races.