16 Wk - Advanced Marathon Plan: 3:30 or faster

Author

Suzanne Atkinson, MD. National & World Champion Coach, Author & Founder of Steel City

All plans by this Coach

Length

16 Weeks

Typical Week

1 Day Off, 1 Custom, 6 Run, 3 Strength

Longest Workout

22 miles

Plan Specs

running marathon advanced tss based

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Summary

Why Buy From Steel City Endurance?
∙Flexible, detailed plan from world class coach Suzanne Atkinson, MD
∙Facebook Group for questions or help from fellow athletes
∙EMAIL ACCESS for questions or help with your plan
∙Free updates included, reuse your plan multiple times.

Testimonials


My first tri this summer, I knocked 4+ minutes off my 1/2 mile swim. - David Young, Triathlete

I also REALLY like that I have a coach that is thinking outside the box. - Mike Quigley, Leadville 100 finisher


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Is this plan for you?
This is an advanced 16 Week Marathon plan. Consider this plan if you:
∙Currently run 25-30 miles per week
∙Completed your most recent marathon in 3:30 or faster
∙Currently do a weekly 8-10 mile run without any difficulty
∙Have been training at your current load for at least 4-6 weeks injury free.

Other Plan Features
∙Progressive Periodization in Four Proven Phases
∙Every 4th week is a recovery week
∙Periodized Strength, Core & Mobility Training
∙Race Specific Training increases each block
∙Opportunity for monthly racing (5k, 10k, Half) prior to race day

Preview Plan Weeks
Screenshot of First Week of Plan
Screenshot of Peak Week of Plan



Still unsure?
Download this plan and review it in full for 24 hours. If still not happy, we will exchange it for a different one.
Refund are subject to Training Peaks™️ refund policy linked to the left


Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:00

Suzanne Atkinson

Steel City Endurance, LTD

Coaching philosophy: "We are capable of more than we think we are."

Working with Outward Bound Wilderness taught me that we can push ourselves far beyond our preconceived physical and emotional limits. Suzanne excels at both technical instruction in swim, run & cycling skills as well as exercise science & evidence based periodized training for maximum performance.

Back to Plan Details

Sample Day 1

4mi
50TSS
5kPace: 4-6 x 400

Warmup well with 15-20 min walk/run combo, dynamic warmups and a few strides.

MS:
150m Moderate effort
4-6 x 400 2-4 sec faster than current 5k pace (60-90sec jog/walk recovery)
150m Max effort

CD: 10-15 minutes mixed walk/jog
Try to keep all repeats the same, or negative pace the last 5 sets (but consistant on each set of 5)

Sample Day 2

6mi
60TSS
Endurance Run

WU: 5 minutes brisk walk, fast cadence. Dynamic activation drills attached to this workout, 5 min jog.

MS: Easy run at conversational pace, aerobic effort. Training HR zone 1-2.

CD: 5 minutes brisk walk, followed by stretching.

Sample Day 3

4mi
50TSS
Endurance Run

WU: 5 minutes brisk walk, fast cadence. Dynamic activation drills 5 min jog.

MS: Easy run at conversational pace, aerobic effort. Training HR zone 1-2.

CD: 5 minutes brisk walk, followed by stretching.

Sample Day 4

4mi
50TSS
Trail Running or Cross Train

Trail Run or Cross Training day.

it's important to work your muscles in several plans of motion. Trail Running helps strengthen the ankles and improve balance as well as providing a break from crowned hard road surfaces.

You can do many of your easy runs on the trail as well, but try to do at least one day a week off road, or cross training (mountain biking, hiking, kayaking)

Sample Day 5

6mi
50TSS
Endurance Run

WU: 5 minutes brisk walk, fast cadence. Dynamic activation drills 5 min jog.

MS: Easy run at conversational pace, aerobic effort. Training HR zone 1-2.

CD: 5 minutes brisk walk, followed by stretching.

Sample Day 6

10mi
75TSS
Long Run

WU: 5 minutes brisk walk, fast cadence. Follow with Dynamic Activation and a 5 min jog

MS: Long run pace (1-2 min slower than marathon pace), or HR zones 1-2 if you don't know your recent marathon pace.

CD: 5 minutes brisk walk, followed by stretching plan attached to your plan.

Sample Day 8

5mi
60TSS
5kPace: 6-8 x 400

Warmup well with 15-20 min walk/run combo, dynamic warmups and a few strides.

MS:
150m Moderate effort
6-8 x 400 2-4 sec faster than current 5k pace (60-90sec jog/walk recovery)
150m Max effort

CD: 10-15 minutes mixed walk/jog
Try to keep all repeats the same, or negative pace the last 5 sets (but consistant on each set of 5)

16 Wk - Advanced Marathon Plan: 3:30 or faster

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