Rock 'n' Roll Marathon Training Plan - Intermediate
24 weeks - $29.95
Total Miles: 792
Total Miles: 792
This plan is for experienced runners who have completed at least one marathon and/or whose goal is not just to finish, but achieve a specific goal time. The typical week includes five scheduled runs plus an additional optional run or cross-training workout.
The plan is designed for maximum efficiency. The workouts are highly varied to keep the process fun and maximize your results. This plan is also designed to serve more like a coach than a mere workout schedule. Daily emails provide links to articles and videos with lots of helpful tips that will answer all of your questions and build your confidence.
When you load the plan into your TrainingPeaks account after purchase, select an end date that coincides with the date of the event you are preparing for. When you do this, all 24 weeks of the plan will be loaded onto your calendar. If you are already within the 24 weeks of your event, you will see workouts applied to dates in the past, but you can ignore those. Do not worry, however, as the plan has been specially designed to provide you with exactly the training you need regardless how many weeks you have left before your race.
For help with your TrainingPeaks.com account, please visit http://support.trainingpeaks.com/
The plan is designed for maximum efficiency. The workouts are highly varied to keep the process fun and maximize your results. This plan is also designed to serve more like a coach than a mere workout schedule. Daily emails provide links to articles and videos with lots of helpful tips that will answer all of your questions and build your confidence.
When you load the plan into your TrainingPeaks account after purchase, select an end date that coincides with the date of the event you are preparing for. When you do this, all 24 weeks of the plan will be loaded onto your calendar. If you are already within the 24 weeks of your event, you will see workouts applied to dates in the past, but you can ignore those. Do not worry, however, as the plan has been specially designed to provide you with exactly the training you need regardless how many weeks you have left before your race.
For help with your TrainingPeaks.com account, please visit http://support.trainingpeaks.com/
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Rest
Did you apply your plan to end on the date of your event? If you're not sure what date your event is, checkhttp://runrocknroll.competitor.com. If you applied the plan incorrectly, click the plan name, open "more" and "move the plan" to the correct end date. Or visithttp://support.trainingpeaks.com/personal-edition/training-how-tos/how-to-load-a-plan.aspx for support.
Did you apply your plan to end on the date of your event? If you're not sure what date your event is, checkhttp://runrocknroll.competitor.com. If you applied the plan incorrectly, click the plan name, open "more" and "move the plan" to the correct end date. Or visithttp://support.trainingpeaks.com/personal-edition/training-how-tos/how-to-load-a-plan.aspx for support.
Workout #2 : Run
Easy Run + Striders
Run 4 miles at a steady, comfortable pace. Then run 4 x 20s fast striders (90% sprint), resting for 30 seconds after each.
Run 4 miles at a steady, comfortable pace. Then run 4 x 20s fast striders (90% sprint), resting for 30 seconds after each.
Workout #3 : Custom
Option
It's your choice. If you are still fatigued from yesterday's workout, or if your schedule does not permit you to train today, take the day off. But if you feel up to it and your schedule permits it, do a cross-training workout in your choice of activity (yoga, cycling, weightlifting, etc.).
It's your choice. If you are still fatigued from yesterday's workout, or if your schedule does not permit you to train today, take the day off. But if you feel up to it and your schedule permits it, do a cross-training workout in your choice of activity (yoga, cycling, weightlifting, etc.).
Workout #4 : Run
Easy Run
Run 4 miles at a steady, comfortable pace.
Run 4 miles at a steady, comfortable pace.
Workout #5 : Day Off
Rest
Workout #6 : Run
Easy Run
Run 4 miles at a steady, comfortable pace.
Run 4 miles at a steady, comfortable pace.
Workout #7 : Run
Easy Run
Run 5 miles at a steady, comfortable pace.
Run 5 miles at a steady, comfortable pace.
Workout #8 : Run
Easy Run
Run 6 miles at a steady, comfortable pace.
Run 6 miles at a steady, comfortable pace.
Workout #9 : Day Off
Rest