12 Week TriSpecific Marathon Blueprint

Average Weekly Training Hours 07:31
Training Load By Week
Average Weekly Training Hours 07:31
Training Load By Week

TriSpecific 12 Week Marathon Plan for TS LIFE athletes.

Sample Day 1
0:45:00
TS Strength & Core Session

Perform the below as follows: Set 1. Rotational Push ups + Walking DB Lunges Set 2. Inverted Rows + SHELC Set 3. Bridge + Knee's-Chest + Spiderman + Handwalk 1 set of each set with 30" rest between exercises and 60' between Sets.

Sample Day 2
1:00:00
Easy run over undulating terrain

50-60min EASY run over undulating terrain.

See the intuitive intensity guide on what easy actually means.

Sample Day 3
1:00:00
Crosstrain

You can do an easy swim or bike session or even a Yoga class. What every you choose make sure you keep aerobic effort low.

Sample Day 4
1:00:00
Run Stamina

Start run easy for no less than 15mins.

Then run moderate pace until 20mins to go ... increase effort to mod-hard but this should be an effort you can sustain for the 20 minutes.

5mins extra as easy c/d.

Sample Day 5
0:45:00
TS Strength & Core Session

Perform the below as follows: Set 1. Rotational Push ups + Walking DB Lunges Set 2. Inverted Rows + SHELC Set 3. Bridge + Knee's-Chest + Spiderman + Handwalk 1 set of each set with 30" rest between exercises and 60' between Sets.

Sample Day 6
1:10:00
Long Run Build MAF

60-70min run at MAF HR ... see notes but this is essentially 180-AGE.

* For most this will feel near impossible to run at. A treadmill can help here... IF you cannot hit under MAF HR or you don't use a HRM then you have to go at a pace that is honestly so easy its embarrassing. If you feel embarrassed at that pace you are probably close to what we are after.

* This is only for 4-5 weeks. But will help lay a great aerobic foundation for you and allow you to handle the hard stuff to come.

Sample Day 7
0:49:59
50min Progressive Paced

20min Easy
10min Moderate
10min Mod-Hard
10min Easy

* Count and take note of your stride rate over each intensity. Count how many times one foot hits the ground over 30sec. Double that and you'll get your current stride rate. The aim is to get to 96+ steps per foot per minute.

* Early pacing is KEY so you can push hard when it counts at the end. Meaning run the efforts @ true intensity... Easy is Easy...

Kristian Manietta
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TRISPECIFIC

TriSpecific is a global coaching platform that's goal is to develop robust athletes, increase performances and not destroy health. We do this via simple, smart training and focusing on real food and body maintenance techniques. Thus developing the consistency needed to achieve and even exceed your goals. We also teach a love of the process because if you don't... You'll only go so far.