NAZ Elite
2020 NAZ Elite Advanced Marathon Plan (12 Weeks) Training Plan

Only $29.99

Welcome to the marathon training plan we used to prepare for the 2020 U.S. Olympic Trials Marathon. We had six athletes compete at the Trials and five produced top 20 finishes including three women in the top 8 led by Trials winner Aliphine Tuliamuk. Now you can try the same workouts that led to those performances!! (adjusted by volume to fit the needs of those who run 80-95 miles per week)

Who Should Do This Plan

This plan is written for experienced athletes who have run under 3:00 for the marathon and are used to running 80-95 miles per week. It is HARD. The plan begins 12 weeks out from your desired race. We suggest you have trained for at least four weeks prior to beginning this plan and that you have your mileage up to at least 70-75 miles a week. Remember, this is the training our NAZ Elite athletes used before the 2020 Olympic Trials. Enjoy!!

 

Sample Week Of Training

Run

Planned: 8.0 mi

Run

Planned: 4.0 mi

Run

Planned: 8.0 mi

Run - + drills/strides

4 mile easy run followed by a set of form drills. Finish with 4 x 100 meter strides.

Planned: 4.0 mi

Run - 3 mile/ 6 x 800/ 3 mile

3 mile warmup.

3 miles at goal marathon effort. 1mile jog. 6 x 800 at 35-minute race pace with descending rest (60seconds/50sec/40sec/30sec/20sec). 3 minutes rest after #6. 3 miles at marathon effort minus 5 seconds. 3 minutes rest. Finish with 8 x 30 seconds fast, 30 seconds easy. (30-second fast segments at 3k race effort).

3 mile cool-down.

Planned: 17.5 mi

Run

Planned: 10.0 mi

Run

Planned: 6.0 mi

Run - + drills/strides

4 mile easy run followed by a set of form drills. Finish with 4 x 100 meter strides.

Planned: 4.0 mi

Run - 10/10

2 mile warmup.

10 miles at 50 seconds per mile slower than marathon effort.

10 miles at marathon effort.

2 mile cool-down.

*Before the Trials we ran this one on a course that was practically a carbon copy of the Atlanta course we were preparing for. We suggest you run this one on a course similar to whatever race you're preparing for as well.

Planned: 24.0 mi

Run

Planned: 8.0 mi


How It Works

When you purchase a NAZ Elite training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.