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Marathon 16 Week Advanced Training Plan

Author

Dave Burgess

All plans by this Coach
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Length

16 Weeks

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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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Plan Description

This marathon plan is geared towards the individual who has a solid base, which included speed as well as speed endurance / threshold work.

This plan incorporates all quality aspects required: Aerobic, high aerobic, speed, and speed endurance. The focus of this plan is on quality rather than quantity allowing for a high performance approach, targeting a fast effort on marathon race day.

There is a baseline regression rate test early in the plan, with a spreadsheet that will then enter in some HR data to help dial in heart rate training zones for the duration of the plan.

Should you have any questions regarding this plan, please feel free to contact me. dave@podiumtraining.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
6:40 hrs 2:45 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
6:40 hrs 2:45 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Dave Burgess

Podium Training Systems

Dave is dedicated to high performance triathlon and endurance sport coaching. Dave works with athletes of all abilities -first-time to elite- competing in distances from sprint to full Ironman, as well as Xterra. Dave is an expert in swimming analysis, and prides himself on his ability to work with athletes of all levels - whether remote or local.

Dave's goal is to provide athletes with the best coaching and instruction - ensuring the highest possible performance and improvement.

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