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

CertsOverview: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***


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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.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

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 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

Sample Day 12
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

The Training Plan Source Powered By IREP Athletics
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The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.