Tri-Fit: 12 week Intermediate Marathon Training Plan (THR) 3.5-4hr
Tri-Fit: 12 week Intermediate Marathon Training Plan (THR) 3.5-4hr
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This is an Intermediate level Marathon plan for 3:30 to sub 4:00 target time
This training Plan is based on increasing Zone2 efforts using THR as the guide
This plan build a foundation in Zone2 where your heart rate at the same pace / distance will gradually drop allowing you to run faster / longer. this is critical for Marathons to avoid or minimise the effect of hitting the wall.
If you need a rough estimate of THR it is 85-90% of Maximum heart rate If you don't have this value you can also calculate a rough estimate for this.
Male MHR=214-(age x 0.8)
Female MHR=209-(age x 0.9)
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
05:05:00 | 03:15:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:05:00 | 03:15:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
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- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
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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