Double Marathon Training Program - Time Based
Author
Thelen Coaching
All plans by this CoachLength
16 Weeks
Typical Week
6 Run, 3 X-Train, 2 Strength
Longest Workout
3:30 hrs
Plan Specs
running marathon advanced pace based
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Summary
This is a 16 week, time 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 5 hours 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 running hours top out at 8 hours per week but there is additional cross training scheduled with a rest day on Fridays weekly.
Stats
Sample Day 1
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 2
Run the first 30 minutes at Endurance Pace (30-60s slower then goal marathon pace), then run the last 15 minutes at goal marathon pace.
Sample Day 3
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 5
Your choice - just no running this day. Swimming or cycling are good options.
Sample Day 7
Steady long runs are basics for marathon training. The goal is to get the muscular adaptations to running long. These are best done at a comfortable pace, usually a minute slower then goal marathon pace - for example, a 3:00 marathon is a 6:53 mile pace, so this long run would be done between 7:45-8:15 pace.
Sample Day 14
Negative Split Long Runs teach you to run faster when you are tired, preparing you for the last 6 miles of a marathon. The first half of the run is done at Long Run Pace, or a minute slower then goal Marathon pace and the second half should be at faster end of Endurance Pace, or about 30s slower then goal pace
Sample Day 21
Steady long runs are basics for marathon training. The goal is to get the muscular adaptations to running long. These are best done at a comfortable pace, usually a minute slower then goal marathon pace - for example, a 3:00 marathon is a 6:53 mile pace, so this long run would be done between 7:45-8:15 pace.