TSS Based Marathon Plan: Goal 3:15-3:30 (22 Weeks)

Average Weekly Training Hours 05:30
Training Load By Week
Average Weekly Training Hours 05:30
Training Load By Week

Stop tracking your training and start tracking your FITNESS. This new Training Stress Score (TSS) based marathon plan will have you performing at your very best on race day through the use of customized workouts and analytics based on Intensity Factor (IF) and TSS scores for each run. We’ve established these calculations based on years of work with dozens of similarly matched athletes. You’ll see right from Day 1 how the Full Spectrum Sports High Performance Management System balances blocks of training with strategically placed recovery opportunities to allow you to peak at the very right moment.

The plan includes the following key attachments:
-Pacing guides for 3:15, 3:20, 3:25 and 3:30 marathons. These guides include training paces for each workout type, principles of training, routine training tips, track workout tips, Garmin tips, and TrainingPeaks tips.
-Detailed description of each type of workout.
-How to set up and use your GPS device.
-How to use the TrainingPeaks mobile application.

Benefits of TSS based training:
Tracking TSS has become the gold standard for performance management. This new training concept allows you to measure and monitor your fitness, fatigue, and freshness on a daily and weekly basis and leverages the advanced power of TrainingPeaks (TP) through the use of tools such as the Performance Management Chart and the TSS trend charts. This training plan will also teach you how to put the power of TrainingPeaks mobile platform to best use.

Target Runner:
This TSS-based marathon plan is designed to meet marathon goal times between 3:15-3:30 with an average workout pace of approximately 9:00 per mile. It is geared towards runners with a solid base of training volume of approximately 25 miles per week and starts with 25 miles a week before building to a maximum of 47 miles. Training and recovery are carefully balanced with 4 running workouts and 3 rest days each week. Workout types include general aerobic runs, marathon pace runs, tempo runs, strides, and long runs that build from 9 to 20 miles.

Tools needed to get the most out of this plan:
-GPS Device with Heart Rate Monitor: To put the power of this plan to full use it is recommended that you have a GPS and HR device to use while running. You will also want to be diligent about uploading your files to your TrainingPeaks account.
-TrainingPeaks Premium Account: TP’s premium account provides access to a full spectrum of analysis and planning tools necessary to put this plan to full use.
-Smart Phone/Tablet or other device with TrainingPeaks mobile app installed (optional). Use the TrainingPeaks app to track and analyze training anywhere, including access to important charts and graphs not currently available on the web-based version of TrainingPeaks.

If you have any additional questions regarding this plan contact Coach Fred at coachfred@trifittucson.com

Sample Day 2
0:45:00
5mi
52TSS
Run - General Aerobic

Strive to complete the entire planned DISTANCE. Warm-up with 2 miles of gradually increasing effort. Then run at a pace 15%-25% slower than your Marathon race pace before cooling-down with 10 minutes of gradually decreasing effort.

Sample Day 4
1:04:59
7mi
75TSS
Run - General Aerobic

Strive to complete the entire planned DISTANCE. Warm-up with 2 miles of gradually increasing effort. Then run at a pace 15%-25% slower than your Marathon race pace before cooling-down with 10 minutes of gradually decreasing effort.

Sample Day 6
0:40:00
4mi
43TSS
Run - Recovery

Strive to complete the entire planned DISTANCE. Recovery runs are not jogs but should be noticeably slower than your other workouts of the week. You should finish the run refreshed.

Sample Day 7
1:20:00
9mi
96TSS
Run - Medium-Long

Strive to complete the entire planned DISTANCE. Warm-up with 2 miles of gradually increasing effort. The most beneficial pace for Medium-Long runs is 10%-20% slower than your goal Marathon race pace. If you do a hard training session the day before your M-L run, choose the lower end of the intensity range. Cool-down with 10 minutes of gradually decreasing effort.

Sample Day 10
0:55:00
6mi
63TSS
Run - General Aerobic + Speed

Strive to complete the entire planned DISTANCE. Warm-up with 2 miles of gradually increasing effort. General Aerobic runs are at a pace 15%-25% slower than your goal Marathon race pace. Towards the end of your General Aerobic run, complete 10x100m strides. Then finish with 5-10 minutes of easy effort.

Sample Day 11
1:04:59
7mi
75TSS
Run - General Aerobic

Strive to complete the entire planned DISTANCE. Warm-up with 2 miles of gradually increasing effort. Then run at a pace 15%-25% slower than your Marathon race pace before cooling-down with 10 minutes of gradually decreasing effort.

Sample Day 13
0:40:00
4mi
43TSS
Run - Recovery

Strive to complete the entire planned DISTANCE. Recovery runs are not jogs but should be noticeably slower than your other workouts of the week. You should finish the run refreshed.

Fred Scott
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FULL SPECTRUM SPORTS

Specializing in stress-based (TSS-based) training plans for runners and triathletes.

Offers Full-service coaching.