Marathon Training Plan

Outline

HR Zones


1	15-Week (21 Calendar Weeks) Marathon Training Schedule *
2	*Assumes Ability to Run for 30min without stopping/walking and running 3-4mi 2x/wk for at least 4 weeks
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4	Training Wk (Block)	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total Mi/Wk
5	1	3	Rest	4	3	Rest	5	Rest	15
6	2	3	Rest	4	3	Rest	6	Rest	16
7	3	3	Rest	4	3	Rest	7	Rest	17
8	Rest Week 1	Rest/Crosstrain	*	*	*	*	*	*	N/A
9	4	3	Rest	5	3	Rest	8	Rest	19
10	5	3	Rest	5	3	Rest	10	Rest	21
11	6	4	Rest	5	4	Rest	11	Rest	24
12	Rest Week 2	Rest/Crosstrain	*	*	*	*	*	*	N/A
13	7	4	Rest	6	4	Rest	12	Rest	26
14	8	4	Rest	6	4	Rest	14	Rest	28
15	9	4	Rest	7	4	Rest	16	Rest	31
16	Rest Week 3	Rest/Crosstrain	*	*	*	*	*	*	N/A
17	10	5	Rest	8	5	Rest	16	Rest	34
18	11	5	Rest	8	5	Rest	17	Rest	35
19	(Approaching Peak) 12	5	Rest	8	5	Rest	18	Rest	36
20	Rest Week 4	Rest/Crosstrain	*	*	Walk 4mi	*	*	*	N/A
21	(Peak Volume) 13	5	Rest	8	5	Rest	20	Rest	38
22	Taper Week 1	5	Rest	8	5	Rest	9	Rest	27
23	Taper Week 2	3	Rest	5	3	Rest	8	Rest	19
24	Taper Week 3	3	Rest	5	2	Rest	1	Rest	11
25	Taper Week 4	2	Rest	Rest	Walk 2mi	Rest	Rest	26.2	30.2
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27	Outline:	* 4 Runs / Week (Interval, Recovery, Tempo, and Long)
28	* 2 Runs B2B (Consecutive Days)
29	* 3 Rest Days / Wk – NO RUNNING! …..NOPE!.....NONE!
30	* Rest Week Every 4th Week – Cross Training ONLY / NO Running
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32	Workout Key:	Recovery	Zone 1 - 60-70% Max HR (Low Effort)
33	Long Runs	Zone 2 - 70-80% Max HR (Low/Mod Effort)/ Few @ Zone 3 in Later Weeks if can maintain FULL Recovery.
34	Tempo/Fartlek	Zone 3 - 75-80% Max HR (Wks 1-7) / Zone 4 80-90% Max HR (Wks 8-16)
35	Interval/HIIT	Zone 5 - (a,b,c) 80-100% Max HR – Hills/Mi Repeats/Pick-ups/Run-Walks/Cross Training
36
37	Rules:	No JUNK Miles!-	Reduce dist to maintain quality if needed / never poor form
38	Take Rest Weeks-	100% No Injuries Goal
39	Stretch / No Fudging	Dynamic Warm-up 5-10mins / Static Cool Down 5-10min
40	Taper / No Fudging	Take the full 2wk taper / Your body needs to heal


1	Max HR	User BPM	195			*Note:	HR Zone values are calculated for running. Subtract 10bpm for biking and 10-15bpm for swiming
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3	Target HR (bpm)	Target Zone	% of Max HR	Interval Durations	Training Effect / Benefit
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5	Low	High		Low	High
6	117	136.5	Zone 1: Recovery	60%	70%	20-40 min	Used to promote recovery after harder workouts. Generally used as the intensity for recovery runs and rest intervals.
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8	136.5	156	Zone 2: Endurance	70%	80%	40-80 min	Used for long endurance workout and easy (early season) speed work; builds and maintains aerobic endurance.
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10	146.25	156	Zone 3: Lactate Threshold	75%	80%	10-40 min	Used for tempo workouts. Zone 3 is usually used early in prep/base phases. Later tempo work will move to Zone 4
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12	156	175.5	Zone 4: Vo2 Max / Intervals	80%	90%	2-10 min	Used for intervals, hill work, tempo, and fartlek work intervals. Intervals in Zone 4 will typically use a work/rest ratio of 3:1 to 4:1. Training @ (or slightly below) your Lactate Threshold (aka Aerobic Threshold) will help the body learn to recycle lactic acid during higher intensity work.
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14	175.5	183.3	Zone 5a: Threshold Endurance	90%	94%	2-3 min	Used for intervals, hill work, and tempo work. Typically only used after some Zone 4 ground work has been completed. Zone 5 workouts are very short, as it's very difficult to maintain this intensity for any length of time.
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16	183.3	191.1	Zone 5b: Anaerobic Endurance	94%	98%	:30-2 min	Used for intervals and hill work to improve anaerobic endurance. Intervals in Zone 5b typically follow a work/rest ratio of 1:1 Example: 20sec Sprint followed by 20sec Recovery (Zone 1)
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18	191.1	195	Zone 5c: Anaerobic Capacity	98%	100%	:20-2min	Used for ultra short sprints. Work/Rest of 2:1 or more. Late season only. Never use same week as upping mileage
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