Marathon Plan 80/20 Intermediate Level 3 | 18 wks | Heart Rate | S&C | Email Access to Coach
Marathon Plan 80/20 Intermediate Level 3 | 18 wks | Heart Rate | S&C | Email Access to Coach
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
18 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Welcome to your Marathon Plan!
This is an 18 week intermediate training plan with Heart Rate targets. It's ideal if you want to improve your marathon 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 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 plan has been designed for runners who want to take their training load up a notch or two in order to improve their marathon time.
Before you begin the plan, build your training to the point where you are running at least three times a week, including some short efforts at moderate and high intensities and some easy runs of at least eight miles (13 km) and where you are doing aerobic exercise 6 times per week.
The training load starts at 4 hours and 55 minutes in week 1 and peaks at 6 hours and 55 minutes in week 13.
The plan includes the option to cross train and strength & conditioning to help avoid injury on your 18 week journey to your marathon.
What's in the plan:
- Run sessions with Heart Rate
- 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
- One 7-minute Runners Stretch session per week
- Cross training cycling with HR & Power for Zwift , Garmin etc
- Training & Race Tips
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!
Read what other Athletes a saying about my plans
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x6
|
03:34:00 | 01:05:00 |
|
Bike
x1
|
01:02:00 | 01:30:00 |
|
Strength
x1
|
00:25:00 | 00:30:00 |
|
Other
x1
|
00:11:00 | 00:17:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:34:00 | 01:05:00 | |
|
|
01:02:00 | 01:30:00 | |
|
|
00:25:00 | 00:30:00 | |
|
|
00:11:00 | 00:17:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- 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?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.
$106.24 USD for the first year, billed yearly.