Save 25% on one year of TrainingPeaks Premium when you buy a training plan.

Save 25% on one year of TrainingPeaks Premium when you buy a training plan.

Go all in for 2025. Purchase a training plan and get 15% off Premium at checkout for a limited time.

Browse More Plans

Advanced Marathon 15 week plan for off season Triathletes - 8 -12 hrs, reusable & includes S&C plan

Browse More Plans

Advanced Marathon 15 week plan for off season Triathletes - 8 -12 hrs, reusable & includes S&C plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Steven Moody - Award winning coach, ITU, Training peaks & IRONMANU certified

All plans by this Coach

Length

15 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Advanced Marathon 15 week plan for off season triathletes



Coach Steve helped me take a full 16 minute off my marathon PB and qualify for Boston in my third marathon

Neil Murphy Dublin City marathon 2017 2:59:45




Who is this plan for?
This 15 week plan will help an advanced marathoner/triathlete prepare for a PB based on 40-80km of running per week, whilst maintaining some core bike and swim sessions


To be successful with this plan you should have at least 2 - 3 years of running experience including completing a previous marathon to date.


Typical week
On avg the plan works off a basis of 3-4 run, 2-3 bike, 2 swim sessions - with the hourly training load ranging from 8 - 12 hours a week.


NB it is strongly advised that athletes incorporate other non run based exercise such as yoga, pilates and/or stretching to minimize risk of injury


What do you get in this plan?
• EXCLUSIVE discount to Training Peaks premium
• “How to” document advising how to use the plan
• Training zones using feel, heart rate or pace
• Run sessions fully uploadable to compatible GPS devices and associated applications such as Garmin Connect etc


Have a question? Click here to email Coach Steve directly and I will respond within a day


Want to see reviews? Click here for testimonials


Not the right plan for you?
Click here to use my training plan finder to find a plan that might better suit your needs.


Customer promise
I want you to be set for success with a plan that is right for you. So, if after the first few weeks of training, you feel over/under challenged by the training load - I will switch you free of charge to an equivalent plan from the Beginner/Intermediate or Advanced plans from my catalog.



How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Sample Workouts - Week 400
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

General aerobic 12km + speed w/10 x 100m strides

Run01:12:007.46 miStructured Workout
General aerobic runs should be only in z1 - z2 range - mid way in run add in 10x100m strides to spice things up
Details
Tuesday

Uploadable Tech and 200s longer v3

Swim2500 mStructured Workout
Technique is key for good smooth and ultimately faster swimming

This session is designed for you to complete a drill and then complete a number of 200s to try to replicate/embed the “feel” from the drill into your swimming

Warm Up [200, 200 total]
200m = 100 freestyle, 100 backstroke

Main Set: [2100, 2300 total]

Drill # 1
Single arm: 2 x 50 (1st Left, 2nd right), 10 sec Rest
3 x 200m easy focusing on the “catch” aka feel for the water and “push” aka the propulsion you create moving water behind you

Drill # 2
Fists: 2 x 50, as 25 Fists, 25 swim 10 sec Rest
3 x 200m easy focusing on the “catch” aka feel for the water, that will be more noticeable when the palm of your hand is open

Drill # 3
Catch up: 2 x 50, 10 sec Rest
3 x 200m easy focusing on the extension/stretch and timing in the water before moving your hand into the catch position and then commencing the pull part of your stroke

Cool down: [200, 2500 total]
200m = 200 backstroke
Details

Strength Turbo v2

Bike01:04:0057 TSSStructured Workout
Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!

This set focuses on increasing your cycling strength - great for climbing or even better raw power on the flats

warm up: 10 min progressive

Spins Ups: 5 x (30s @120+ rpm, 1:30 easy)

Over-geared NB watch cadence!
3 TIMES x 10mins Over-Geared, ~Zone 3 @60-70PRM
3mins easy @90 RPM

Upper body perfectly still. Heart and lungs should be ok, but legs are feeling it a bit.

5 min cool down and stretch
Details
Wednesday

Hill repeat session

Run00:40:004.97 mi
Ideally looking for a hill of approx 8-12% gradient - i.e steep and lasts for some 400 - 500 m - t
The session will be as follows
2km warm up
4-5 repeats of hill - sprinting from bottom to top

Record time for 1st session

Jogging NOT walking down hill to start is recovery

Repeat 4 - 5 times - split for each repeat should never be +/- 3 secs from initial split

2km cool down
Details
Thursday

Uploadable Pace based session - 400 and 100 repeats

Swim2400 mStructured Workout
200 easy swim
2×150 with 30 sec rest (50 kick/50 drill/50 swim)
4×50 with 5 sec rest (build each 25)
2 times :
–1×400 with 15 sec rest (OLy)
–4×100 with 5 sec rest (steady pace)
100 cool-down
Details

Turbo - endurance focus - 70mins

Bike01:10:0063 TSSStructured Workout
Endurance set - we will use these in the beginning to build the "foundation of the house" aka underlying stamina ... these sessions should always be kept in z1-z2 range

Session details
10 mins zone 1
50 mins zone 2
10 mins cool down
Details
Friday

OPTION: 6km recovery run

Run00:36:0030 TSSStructured Workout
Recovery runs should be always in the Z1/Z2 area - very easy - a good time to catch up on chats with a training partner
Details
Saturday

Long Slow Run 21km

Run02:06:0013.05 miStructured Workout
Long slow runs are designed to build your run stamina and should be in z1/z2 for the base period

This session involves an easy warm up of 2km (zone1) and then main set of 16km (zone2) and a cool down of zone1
Details
Sunday

Hilly moderate ride V2

Bike02:30:00125 TSSStructured Workout
- Pick a hilly route for the 2- 2.5 hours
- Stay seated (except for very sharp climbs or when cresting a hill).
- Aim for cadence of 60-70 RPM on the climbs - and breathing should be under control at all times
- Keep upper body perfectly still with a light grip on the bars and thumb on top of bars instead of underneath.
- Dont sweat HR numbers or zones too much - as long as legs are feeling the climbs you are getting the desired workout from the session
Details

Monday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
04:46:00 02:56:00
Bike x2
03:07:00 02:30:00
Swim x2
4,147m 2,500m
Workouts Per Week Weekly Average Longest Workout
Run Run
04:46:00 02:56:00
Bike Bike
03:07:00 02:30:00
Swim Swim
4,147m 2,500m

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Steven Moody - Award Winning Coach

SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous FULL and HALF distance race finishes (including 2xworld champ qualification)

As a full time coach (ITU & TP level 2 and IronmanU), Steven specializes in helping time crunched Age Group triathletes & runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback

View all Training Plans by this Coach
  • 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.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$114.74 USD for the first year, billed yearly.

$36.95 - Buy Now