26.2 Marathon Plan Intermediate, with Power and HR

Average Weekly Training Hours 06:36
Training Load By Week
Average Weekly Training Hours 06:36
Training Load By Week

Marathon Intermediate

Author: Mike Ricci, USAT Triathlon Level 3 Coach
Starts:
Anytime
Length: 20 Weeks
Time: 132 hours

This program should be used for an athlete whose goal is to run a Marathon in the 3:30-4:10 range and has a good running base in the past 8-12 weeks. You should be able to run 35 miles per week when starting this plan. The schedule consists of 4-5 runs per week and is run specific. There are 2 days of strength training and core work included as well. If you are closer to the 3:45 end of the range you can drop 1-2 of the runs per week to bring your mileage into a more manageable range for you. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.

Our programs are designed for the age group athlete who has a busy life with a full time job, a family and / or other responsibilities.

Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!

Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and was the coach of the University of Colorado Triathlon team (4 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. With a sufficient base, this plan starts 20 weeks out from your Marathon and builds up from there. By race day we will have you ready when you toe the line!

Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.

Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.

If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.

Sample Day 2
0:40:00
5mi
Easy with Strides

25' run with 4x30" strides. Warm up at 83-88% of Critical Power (CP). Strides should be done at 95-105% of Threshold Power.

The strides are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Sample Day 3
0:20:00
Core 1 from D3 Website

All exercises are done with the Physio Ball (Fit Ball) unless otherwise noted.
Exercise/Reps -
Crunches /25,
Back Extension ball /15,
Superman on elbows / 45" - 2',
V-ups / 10-15,
Pushups / 10-15,
Medicine Ball twists / 25 ea side,
Supine hip extension 12-15,
Crunches / 25
http://d3multisport.com/category/core-workouts-1-6/

Sample Day 4
1:00:00
7mi
Critical Power Test

After 15' run warm up, do 4x20 seconds quick, allowing yourself to get up to 90% of max effort. Now run an easy 800m run, and then take a short break and then begin the test: Test 1: Run 3 laps on a track at your best effort . After the 3 lap, you'll take a 30' easy walk/jog. The next test is the 6 lap test. This test is the same as the 3 lap test. You'll be running hard for the entire 6 laps and you'll want to finish this feeling you couldn't have run harder. Please cool down after the 9 lap test . Take your average power from the 3' and the 9' test and input that into Stryd Power Meter website to determine your CP (Critical Power).

Sample Day 6
1:00:00
7.5mi
20' Tempo Run

20' WU that includes 4x20" strides @ 100-110% of CP. Then run a 20' tempo run at 83-88% of Threshold Power. A 5k could be substituted. Cool down for 20'

**When done - jump rope for 5-8 minutes.

Sample Day 6
0:20:00
Core 3 from D3 website

All exercises are done with the Physio Ball (Fit Ball) unless otherwise noted.
Exercise/Reps -
Crunches /25,
Pike 12-15,
Knee to chest / 12-15,
Advanced oblique (no ball) / 10-15 ea side,
Pikes / 10-15,
Roman Chair or basket hangs / 12-15,
Crunches / 25

http://d3multisport.com/category/core-workouts-1-6/

Sample Day 7
1:30:00
11mi
90

Up to 90' on a flat course or treadmill. Keep power in the 83-88% range of CP. Think about running like a Kenyan - smooth and efficient! On any hills, you can bump the power up to 92% of CP.

Sample Day 8
0:20:00
Core 4 from D3 Website

◦I recommend doing 2 sets of 10-15 reps. ◦Go easy first time out– these can hurt you for a few days. ◦Quality over quantity! Roman chair. Double Threat, Reverse Hyper Externsions, Alternating Superman, Phsio Side Crunches, Medicine Ball Hold Crunch, Crunches with a twist. 3 sets!

Michael Ricci
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D3 MULTISPORT, INC

The key to achieving your goal is having a plan!
D3 Multisport founder and head coach Mike Ricci has coached endurance athletes for nearly 30 years from beginners to World Champions. He is a USAT Level III Elite Coach, and has been honored as the USAT Coach of the Year. Mike and all of the D3 coaches believe that no two athletes are alike, and every athlete deserves a customized training program tailored to his/her goals. Ready to have your best season ever? Contact us at D3Multisport.com.