Marathon Plan 80/20 Trail 16 wks | HR & RPE | S&C Sessions | Email Access to Coach
Marathon Plan 80/20 Trail 16 wks | HR & RPE | S&C Sessions | Email Access to Coach
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Your 16 Week Trail Marathon Training Plan from a 80/20 Endurance Certified Coach
Welcome to your training plan!
This 16-week plan is perfect for road runners wanting to transition to their first trail off-road marathon event, as well as those running the marathon distance for the first time.
80/20 training is highly effective and you spend 80% of your time working out at a low intensity and 20% at a high intensity.
This method will enable you to get your volume of running needed for your marathon without breaking down and also helping to avoid injury. Runs will become more pleasant and less draining. You'll carry less fatigue from one run to the next Your performance will improve in the few high-intensity runs. Your fitness levels will reach new heights.
This training plan is based on someone who is already running five or six days a week, accumulating an average weekly mileage of at least 30-40 miles. However, the plan can easily be modified to five days of running per week by skipping the Saturday or Thursday easy runs.
The plan includes the option to cross train and strength & conditioning to help avoid injury on your 16 week journey to your marathon.
What's in the plan:
- Run sessions with Heart Rate for Garmin, COROS etc devices
- Also has Rate of Perceived Exertion (RPE) targets so you can run to feel.
- One Strength & Conditioning Session to help you prevent injury
- Strength session is body weight so no need for gym equipment and the session has videos to follow
- Deep stretch and mobility sessions every week
- Cross training example: cycling with HR & Power for Zwift , Garmin etc
- Training & Race Tips - including nutrition, hydration and kit advice
- One rest day a week to help you absorb your training. You have the option to take more rest days if required.
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.
My name is Karen and I live in Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach and Coach Educator, 8020 Endurance Certified Coach and qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
Good luck with your training and Marathon event!
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Training Plan Sample Week
Thursday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x6
|
06:08:00 | 04:00:00 |
|
Other
x2
|
00:34:00 | 00:17:00 |
|
Strength
x1
|
00:27:00 | 00:45:00 |
|
Day Off
x1
|
—— | —— |
|
Bike
x1
|
00:42:00 | 01:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:08:00 | 04:00:00 | |
|
|
00:34:00 | 00:17:00 | |
|
|
00:27:00 | 00:45:00 | |
|
|
—— | —— | |
|
|
00:42:00 | 01:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- 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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