Heart + Sole: Marathon, Level 2

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Heart + Sole: Marathon, Level 2

Author

Train Like a Mother Club

Length

20 Weeks

Typical Week

1 Day Off, 5 Run, 2 Strength, 2 Custom, 1 X-Train

Longest Workout

26.2 miles

Plan Specs

running

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.

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:18
Training Load By Week
Average Weekly Training Hours: 06:18
Average Weekly Breakdown

Sample Day 1

0:20:00
TLAM Circuit #1

Get this baby done: https://www.youtube.com/watch?v=7s4azt8WQnY&t=144s
If you can complete the whole video (two sets of the moves), great! If you're squeezed for time, definitely get in one set.

Sample Day 1

0:45:00
E: 45 min

Complete an endurance run for 45 minutes to improve your aerobic fitness. For the full workout, stay firmly in Zones 1-2, which may initially require more walking than you're used to. That's ok! If you find yourself in Zone 3, slow down or walk until you're back to Zone 1, then pick it up (sloooooowly) again.

Sample Day 2

0:45:00
H: 45 min.: 6 x :45

Head for the hills—or treadmill. Warm up in Zones 1-2 for 15-20 minutes, ending at a hill with a moderate grade: not too steep, not too shallow. Climb the hill with a sustainably strong effort: lift your knees, drive your arms, and lean slightly into the hill. Go for 45 seconds, then turn around and walk or jog slowly down the hill. Repeat the climb when your heart rate returns to at least Zone 2.

If you’re on a treadmill, warm-up and cool down at 1%. Set the grade between 3 and 6% for your hill repeats, and recovery at 1%.

Sample Day 3

0:40:00
E: 40 min

Complete an endurance run for 40 minutes to improve your aerobic fitness. For the full workout, stay firmly in Zones 1-2, which may initially require more walking than you're used to. That's ok! If you find yourself in Zone 3, slow down or walk until you're back to Zone 1, then pick it up (sloooooowly) again.

Sample Day 4

0:45:00
XT: 45 min

Something other than running for 45 minutes. You can ride a bike, elliptical, swim, walk, hike, take a strength class or a more intense yoga class (like power or hot styles). You can easily go up to 60 minutes on an XT day, even if the prescribed duration is lower.

Sample Day 5

0:30:00
F:30 min

While you run in Zones 1-2, focus on one aspect of your Form. You don't have to white knuckle your mind for the duration of the run. Instead, focus on one form point for 5 x 1 minute, mixed randomly during your run.

Sample Day 5

0:20:00
TLAM Circuit #2

Your moves for today: https://www.youtube.com/watch?v=7JarH-3GtOQ
If you can complete the whole video (two sets of the moves), great! If you're squeezed for time, definitely get in one set.

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