16 week Marathon 55 mile plan

Average Weekly Training Hours 06:38
Training Load By Week
Average Weekly Training Hours 06:38
Training Load By Week

IREP Athletics coaches are degreed and certified professionals that pride themselves on producing dynamic and cutting edge reserach based training programs that foster results and performance improvements. This program is designed to specifically target develop the aerobic base of the individual in the outseason 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 phsyiological 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. This plan comes with enhancement add-ons which can be found at www.irepathletics.com Contact: Scott Proscia, BS ATC M.Ed ACSM-CPT Head Performance Coach Scott@irepathletics.com Anthony Ross, ATC CSCS M.Ed Head Strength and Conditioning Coach Anthony@irepathletics.com I.R.E.P Athletics believes in providing custom cutting edge training programs based on scientific research. Each and every program is developed for the specific needs of the individual athlete. From first-time 5k’er or someone who might just want to lose weight up to professional level competitors maxing out their genetic potential. I.R.E.P believes in a team centered approach. At I.R.E.P our speed, strength, and endurance coaches analyze the specific needs of the athletes’ sport and current ability level in order optimize each training session and each rep performed to maximize gains. At I.R.E.P Athletics we en-vision a program with the end goals in mind in order to make a program that will make you, The Athlete, Respond, Evolve and Perform to the best of your ability. Welcome to I.R.E.P Athletics. I.R.E.P. Athletics Endurance Coaching Utilizing years of review of scientific research a customized program will be developed for each individual to meet their specific needs and goals. Whether you are aiming to finish your first 5k to making the podium at Ironman Kona we will work together on designing a plan for you. At I.R.E.P we believe that every athlete regardless of ability, event, distance or goals requires our full attention. To make sure that You “Respond, Evolve, and Perform” you will have two certified professionals developing your programming

Sample Day 1
1:15:00
8mi
8 mile General Aerobic Run with Strides

8 miles Aerobic Z2 steady with
10 x 100 M strides at the end of this effort

Intensity for this workout is 15-25% slower than Goal Race Pace
70-81% of MHR
62-75% of HRR

Sample Day 3
1:20:00
10mi
10 miles Z2 General Aerobic

10 miles Z1-2

Intensity for this workout is 15-25% slower than Goal Race Pace
70-81% of MHR
62-75% of HRR

Sample Day 5
0:45:00
5mi
5 mile Recovery Run

5 miles Z1-2

Be sure to stay below 76% of MHR or 7-% of HRR. You should feel better after this run. Think of sharpening the saw

Sample Day 6
1:50:00
13mi
13 miles (8 @ MP)

3 miles easy warm up Z1-2
8 miles at Goal Marathon Pace
2 miles easy cooldown Z1-2

Sample Day 8
1:20:00
10mi
10 miles Z2 General Aerobic

10 miles Z1-2

Intensity for this workout is 15-25% slower than Goal Race Pace
70-81% of MHR
62-75% of HRR

Sample Day 9
0:40:00
4mi
4 mile Recovery Run

4 miles Z1-2

Be sure to stay below 76% of MHR or 7-% of HRR. You should feel better after this run. Think of sharpening the saw

Sample Day 10
1:15:00
8mi
8 mile LT Run

2 miles easy Z1-2
4 miles at Z4 (15k-HM pace)
2 miles easy Z1-2

82-91% of MHR
77-88% of HRR

IREP ATHLETICS
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IREP Athletics LLC

Certified Athletic Trainers and Certified Strength and Conditioning Specialsts armed with the formal educational and research backgrounds to help you reach your highest potential

I.R.E.P. is a Sports Performance Program designed to create a well-rounded athlete. I.R.E.P.’s Mission is to equip each athlete with the skills and abilities necessary to excel within their specific sport. I.R.E.P. is designed for all athletes from Middle school athletes and weekend warriors to elite athletes.