When you cross the finish line of a marathon, you’ve accomplished something very, very special.
Especially designed for the intermediate to advanced level age group triathletes, the goal of this 12-week Marathon Training Plan for Triathletes is to set you up for YOUR MARATHON SUCCESS while maintaining a reasonable level of swim and bike sport-specific fitness.
Hand-crafted by USA Triathlon-certified coach and elite triathlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as as an endurance athlete and coaching hundreds of other athletes to success.
A typical week consists of 4 run, 2 swim, 2 bike and 2 strength workouts. During the plan, you will build up to 3 hours running. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort, but a heart rate monitor is not required.
Please note: This plan starts any time so pick your start day 12 weeks before your target race day (week one is race week). This plan version assumes your target marathon race is on a Sunday. If your race is on Saturday, please select our "Race Day on Saturday" plan version.
Purchase of this plan includes our comprehensive ENDURANCEWORKS Training Plan Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.
Prior to using this plan, you should be able to complete the following workouts:
Most importantly, purchase of this program includes complimentary email access to Krista Schultz at any time for questions that you may have about this plan.
Race in a 5K.
Download and perform Running Field Test #2 at: http://enduranceworks.net/resources/field-tests/.
500 warmup, 500 pull, 2 x 250 (odd 50's drill, even's swim) 20s rest, 500 ez swim
See strength training plan- Full body workout
W/U: 15 min z2 (MODERATE) w/6 x 30s accelerations,
30 x 30s at z4 (HARD) w/30s z3 (SOMEWHAT HARD) in between each,
C/D: Easy rest of ride
z2 (MODERATE), Hilly terrain or trails
W/U 600 every 3rd length drill 6 x 50 (Fast, EZ), r15s 200 steady, r60s 1 x 1000 time trial - as fast as you can (pace yourself!), r60s Record your time and send to your coach W/D 400 easy