16 week Marathon 55 mile plan
IREP ATHLETICSAll plans by this Coach
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Overview:This program is designed to specifically target develop the aerobic base of the individual in the out-season in preparation for their specific race preparation phase. Weekly training volumes are 12-14 hours and is geared toward the working athlete with long rides and runs on the weekends. This plan will use various forms of steady state and interval workouts with built in skill development to tax the appropriate systems needed to stimulate beneficial physiological adaptations. Expect to see major increases in Functional Threshold Pace, and Running economy. The periodization follows a 3 week progression with week 4 as a recovery week to allow for a full adaptation response..
Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.
***It is always recommended to see your physician before starting a new exercise program***
Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC. Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.
Prior to using this plan, you should be able to run at least 30 minutes without pain or discomfort.
Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com
Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:38 hrs||2:55 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:38 hrs||2:55 hrs|
Training Load By Week
This plan works best with the following fitness devices: