Marathon Training Plan (Int.) - By TrainingBible Coaching Elite Coach Ryan Riell

Average Weekly Training Hours 01:24
Training Load By Week
Average Weekly Training Hours 01:24
Training Load By Week

This plan is developed for the athlete who has completed a marathon distance race and is looking for a program designed to increase his/her performance in a marathon. This plan is 20 weeks in duration and consists of 4-5 runs per week with 2 additional weight training sessions. The total volume is between 6-12 hours a week. The athlete should be able to run/walk for 90 minutes in one session.

Sample Day 3
4mi
Custom

4 miles easy

Sample Day 9
1:00:00
Muscular Endurance Upper Body 1- beginner

WU: 10-15' on elliptical or treadmill to loosen up

MS: The purpose of these exercises are to increase muscular endurance. For each exercise, you are to complete 3 sets of 15 repetitions, in order, with roughly 55-65% of 1RM with only 30" rest between each set. Keep the rest between each exercise to a minimum:

1. Snatch

2. Chin Ups (get as many as you can in each set)

3. Dips (get as many as you can in each set)

4. Dumb bell bench press

5. Lat pull down

6. Dumb bell biceps curl

7. Cable triceps extension



For the abdominal work, each set/rep is listed below. 30" between each set, 1' between each exercise:

Crunches: 2x50

Side Crunches: 2x25

Flutter Kicks: 3x20

Sample Day 10
6mi
Custom

WU: 2 miles at E
MS: 2 miles at E-30"
CD: 2 miles at E

Sample Day 11
1:00:00
Muscular Endurance Lower Body 1- beginner

WU: 10-15' on elliptical or treadmill to loosen up

MS: The purpose of these exercises are to increase muscular endurance. For each exercise, you are to complete 3 sets of 15 repetitions, in order, with roughly 55-65% of 1RM with only 30" rest between each set. Keep the rest between each exercise to a minimum:

1. Squats

2. Deadlift

3. Lunges (15 on each leg)

4. Leg Extension

5. Hamstring Curls



For the abdominal work, each set/rep is listed below. 30" between each set, 1' between each exercise:

Crunches: 2x50

Side Crunches: 2x25

Flutter Kicks: 3x20

Supine Bicycle Crunches: 3x20

Sample Day 13
13mi
10k Run Test

13 miles at M+25" per mile

Sample Day 15
4mi
Custom

WU: 1 mile at E
MS: 4x800 at T on 1' rec
CD: 1 mile at E

Sample Day 16
1:00:00
Muscular Endurance Upper Body 2- intermediate

WU: 10-15' on elliptical or treadmill to loosen up

MS: The purpose of these exercises are to increase muscular endurance. For each exercise, you are to complete 3 sets of 15 repetitions, in order, with roughly 55-65% of 1RM with only 30" rest between each set. Keep the rest between each exercise to a minimum:

1. Snatch

2. Chin Ups (get as many as you can in each set)

3. Dips (get as many as you can in each set)

4. Dumb bell bench press

5. Bent over dumb bell row

6. Cable chest fly

7. Lat pull down

8. Bar bell upright row

9. Dumb bell biceps curl

10. Overhead dumb bell triceps extension

11. Hammer curls

12. Cable triceps extension



For the abdominal work, each set/rep is listed below. 30" between each set, 1' between each exercise:

Crunches: 2x50

Side Crunches: 2x25

Flutter Kicks: 3x20