Disney Marathon 2018 Training Plan (Novice / Intermediate), 12 Weeks, Starts 10/16/2017

Average Weekly Training Hours 04:39
Training Load By Week
Average Weekly Training Hours 04:39
Training Load By Week

When you cross the finish line of the Disney Marathon, you’ve accomplished something very special!

Especially designed for the novice to intermediate level runner with a full time job and other commitments, the single goal of this 12-week training plan is to set you up for YOUR DISNEY MARATHON SUCCESS on January 7, 2018.

coach and athlete krista schultzHand-crafted by USA Triathlon-certified coach and elite endurance athlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as as an endurance athlete and coaching hundreds of other athletes to success.

A typical week consists of 4 run and 2 strength workouts. During the plan, you will build up to a 3 hour long run. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort, but a heart rate monitor is not required.

Purchase of this plan includes our comprehensive ENDURANCEWORKS Run Training Plan Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.

Prior to using this plan, you should be able to run for 90 minutes.

Most importantly, purchase of this program includes complimentary email access to our team at any time for questions that you may have about this plan.

krista schultz coaching certifications

Questions? Please visit us on the web at enduranceworks.com or email our team at: info@enduranceworks.com.

Sample Day 2
1:00:00
6mi
Run HR Test or 5k race

W/U: at least 15 min

Test: Run 30 minutes as fast as you can
Pace yourself. Easiest done on a track or treadmill where there are no interruptions like road crossings.
Note your heart rate at 10 minutes, 20 minutes and at the end of the test.
Take the average of the three data points.

C/D: 15 min

The average heart rate that you observe will be a good estimate of your Lactate Threshold Heart Rate (LTHR).
Under "Settings" go to "Zones" then "Run" then select Joel Friel(7) to calculate your run HR training zones using LTHR.

Sample Day 3
0:30:00
Strength Training

See strength training plan- Full body workout

Sample Day 4
0:30:00
3.33mi
Run: Hills

z2 (MODERATE), Hilly terrain or trails

Sample Day 5
0:30:00
Strength Training

See strength training plan- Full body workout

Sample Day 6
0:40:00
4.44mi
Run

z2 (MODERATE)

Sample Day 7
1:45:00
11.35mi
Long Run

W/U: 30min z2 (MODERATE) w/3 x 30s pickups,

5 x 8 min at z3 (SOMEWHAT HARD) w/60s recovery in between each,

C/D: 30min (EASY), static stretches

Sample Day 9
0:40:00
4.44mi
Run:Intervals (Track or flat road)

W/U: 10min z2 (MODERATE) w/4 x 5-10s pickups,

z4(HARD): (800s, 600s, 400) x 3sets,
w/ 1 min rest in between each interval & 3 min rest in between each set

C/D: (EASY) rest of run, static stretches

Krista Schultz, MEd, CSCS
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ENDURANCEWORKS, LLC

Krista specializes in coaching and consulting women beginner to intermediate level triathletes. Consulting services include nutrition, weight loss and training programs. Visit her at shedoestri.com.

Triathlon, cycling and run coaching, blood lactate testing, personal training and nutritional consultations.