Sub 3:10 Marathon Plan- 18 weeks

Author

Lifelong Endurance - Coach Andrew Simmons

All plans by this Coach

Length

18 Weeks

Typical Week

6 Run, 1 Strength, 1 Day Off

Longest Workout

26.2 miles

Plan Specs

running marathon

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

18 week marathon plan that begins with 42 miles and works to a maximum of 63 miles.

This plan is best for athletes that are struggling to break the 3:!5 to 3:10 barrier that need help getting into Boston or need confidence to tackle that next goal.

This plan includes a strength training session on Tuesday with 6 days of running with one rest day a week on Saturdays. Long runs are more than just mileage. The Plan includes race specific marathon runs that allow the athlete to test fueling strategies and fitness periodically through the build up to determine fitness and progress towards their goal race.

The design of this plan is to build confidence and give the athlete the tools necessary to achieve their marathon goals. Please feel free to e-mail me with questions or for a custom plan similar to this one.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:58

Andrew Simmons

Lifelong Endurance

Coach Andrew Simmons draws from certification, experience, and hard science to help athletes achieve there goals. Andrew specializes in working with distance runners looking to conquer the 5K to the marathon and beyond.

Run Coaching:

  • Road Running (Mile - Marathon)
  • Ultra Running (50K - 100 Mile)
  • Sky Running/ Mountain Running

Services:

  • Running Specific Strength and Condtioning
  • Injury Specfic Strength and Conditioning (will work alongside PT team)
  • Running Form and Gait Analysis

Back to Plan Details

Sample Day 1

0:34:00
4mi
Aerobic Run

Aerobic Runs are completed at conversational pace.

Sample Day 2

1:00:00
Rest or Crosstrain

Rest Days are where you absorb the weeks training. Feeling like you need to mix it up? Feel free to get out for a long walk, a hike, or a short bike ride. Keep it under 1:00 and very aerobic!

Sample Day 3

0:42:30
5mi
Aerobic Run

Sample Day 4

0:59:30
7mi
Aerobic Run

Sample Day 5

0:48:00
6mi
Workout

The focus of this run is to hold back the first half and negative split the back half of the run.

6 miles with first 3 miles @ 8:30, last 3 miles 7:45-7:30

Sample Day 7

2:02:30
14mi
Long Run

Long Runs are about time on feet, and building a base. Use these runs to test nutrition and hydration strategies long before race day!

Sample Day 8

0:34:00
4mi
Aerobic Run

Aerobic Runs are completed at conversational pace.

Sub 3:10 Marathon Plan- 18 weeks

$100.00 - Buy Now
_