STRYD POWER MARATHON TRAINING PLAN EXPERIENCED (6 days/week training)
Author
Guido Vroemen
All plans by this CoachLength
16 Weeks
Typical Week
6 Run
Longest Workout
2:30 hrs
Plan Specs
running marathon advanced power based
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Summary
Training with Stryd Power for Marathon in 16 weeks
Run 5-6 days per week and the normal training volume is 40-50 miles (60-90 km) per week
Trainingvolume will be between 5 and 8 hours per week
Stats
Sample Day 1
1. Warm up for 5 minutes. Do two to three 100-meter strides at approximately 80% maximum effort during warm up to enhance the blood circulation and ready your muscle for intense use.
2. 800 meters Easy-pace run. Two laps on a 400-meter track, please use the innermost lane. Run at an easy pace, such that you can comfortably maintain conversation.
3. Warm up for another 5 minutes.
4. 1200 meters Maximum-effort run. Run at a consistent pace throughout the test, but so that you are nearly exhausted at the end of the test.
5. Recovery for 30 minutes. Throughout the 30-minute recovery period, the runner should walk or jog slowly.
6. 2400 meters Maximum-effort run. As was the case for the three-lap run, it is important to maintain a consistent pace during this run instead of dramatically changing pace (and effort) during the run.
7. Cool down.
Sample Day 2
70-75% CP
Sample Day 4
Endurance tempo 70-80% CP
Intervals:
5 x 3 min 90-95% CP, P3min
Sample Day 5
70-75% CP
Sample Day 6
Endurance tempo 70-80% CP
4 x 4 min 80-90% CP, P2min
Sample Day 7
70-80% CP
Sample Day 8
70-75% CP