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)
Stuck in a rut with your training, struggling to make gains or new to Triathlon and overwhelmed by information, sound familiar? The are the most common reasons for reaching out to a coach. My approach is to keep it simple, work with the athlete and above all listen and understand. Let’s have a chat and see if I can help you. Mark Toller BTF Level 2 with Diploma