Marathon Plan - Intermediate to Advanced - 24 Weeks - Sunday Race

Author

Joan Scrivanich , MA, CSCS

All plans by this Coach

Length

24 Weeks

Typical Week

4 Run, 1 Day Off, 1 Strength, 1 X-Train

Longest Workout

3:00 hrs

Plan Specs

running marathon intermediate advanced masters

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Summary

Designed for: Intermediate to Advanced runners with experience running shorter races and who may or may not have already run a marathon.

Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.

Joan has been an endurance athlete for almost 30 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.

What's included:

- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
- Access to our private Facebook group.
- Access to our Member-Only Resources Area

You will get in all your key running workouts while supplementing your training with one cross training day a week to keep you balanced and in order to get to your marathon fit, healthy, and ready to run your best. It includes strength training, days off, and active recovery days.

Before starting: You should be able to comfortably run for 45 minutes before starting this plan.  The weekly volume of the plan starts at 3:45 for the first week and peaks at 7:45. The plan gradually builds your long runs leading up to Marathon day and includes one 3 hour long run. This is a periodized training plan that starts with a base, then goes into strength, speed, and then a taper.


Questions? E-mail Coach Joan at info@RiseEndurance.com or visit her at RiseEndurance.com

I look forward to helping you reach your potential.

Happy Running!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal TrainerTrainingPeaks Certified Coach

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:34
Training Load By Week
Average Weekly Training Hours: 05:34
Average Weekly Breakdown

Joan Scrivanich

Rise Endurance LLC

Coach Joan takes a comprehensive approach to coaching; her scientifically based training is athlete-centered and takes the whole athlete into account in order for athletes to reach their goals and remain healthy.

Joan's coaching specialties include:

  • Busy professionals
  • Long course athletes (13.1 & 70.3 or longer)
  • Athletes with cardiac concerns

She is the Onsite Lead Coach for Ironman Lake Placid and has been an endurance athlete for 30 years, which includes running for a Division I college.

Back to Plan Details

Sample Day 1

0:30:00
Recovery Run

W/U: 
15-20min easy + drills
.
Main Set: 
.
Mixed Terrain @ Z2 effort
Soft Surface if possible

Sample Day 2

0:30:00
Running Drills

W/U:
5-10min easy warm up jog with metronome
(set metronome to 180 bpm, synching ground impacts with metronome cadence).
.
Main Set:
.
Run 1 lap on the track barefoot.
Focus on running light & landing midfoot.
.
Run 1 lap with shoes.
Try to maintain that same feel as running barefoot.
(Running barefoot is optional. The point is to get the feeling of landing midfoot. If you're comfortable with running barefoot and it's safe and the conditions are good, then go ahead & include it as a drill.)
.
Perform 50 - 100 yds of each drill
.
4 x 30 sec Strides w/full recovery
.
C/D:
Cool down with left over time at zone 2 effort, on soft surface if possible.
.
The main goal of this workout is to improve running technique and form

Sample Day 3

0:30:00
Core Strength Session

After a thorough warm-up:
.
Perform 2-3 sets of 5-6 exercises
Depending on the exercise, either perform 12-15 reps or hold until failure & recover.
.
Recovery between exercises should be no more than 30 sec rest between sets.
.
Since this session focuses on corrective and core exercises, weights are not needed.
If you have experience in these exercises and using only body weight is not enough of a challenge, then weights may be used with some of them.
.
Remember to perform exercises with good form in order to prevent injury & to get the most out of the session.

Sample Day 4

0:30:00
Base Run

W/U: 
10-15min easy warm up with 3-4 x 1min building up to zone 4 effort and then back down to zone 2 effort. Make sure the body is well warmed up before you start your main sets.
.
Main Set:
.
4 x 3min @ lower zone 4 with 1:30min easy recovery run between sets. 
Remember good form and if you can run on a soft surface, that will be great.
.
C/D:
Cool down with remaining time at zone 2 effort, on soft surface if possible.

Sample Day 6

0:45:00
Base Run

W/U: 
10-15min easy warm up, include dynamic stretches in your warm up.
.
Main Set:
.
5 x 3min @ lower zone 4 with 1:30min easy recovery run between sets. 
Remember to keep your heart rate below threshold during the set. 
Remember good form and if you can run on a soft surface, that would be great.
.
C/D:
Cool down with remaining time at zone 2 effort, on soft surface if possible.

Sample Day 7

1:00:00
Crosstrain

Cross train as you would like.

Sample Day 8

0:30:00
Recovery Run

W/U: 
15-20min easy + drills
.
Main Set: 
.
Mixed Terrain @ Z2 effort
Soft Surface if possible

Marathon Plan - Intermediate to Advanced - 24 Weeks - Sunday Race

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