Training Plan
Tinman's 2:40:00 to 3:20:00 Marathon Training Plan (15 Weeks)

This training plan is designed for runners who endeavor to run between 2:40:00 and 3:20:00 in the marathon. The reason that this plan works for the entire range of times is that the training assignments are prescribed in minutes rather than distance. Using minutes at a particular intensity is a scientific approach to training. Time assignments accommodate a breadth of fitness and performance levels. Both faster and slower runners are able to derive optimal training stress when time is used as the primary assignment tool.

The weekly assignment in this training plan is 6-7 days of running. You have an optional day off from running. However, it is possible to skip two days of running in a given week and still succeed. Yet, do not expect to run 2:40:00 on 5-days of running per week: you will need at least 6-days per week. If your goal is 3:20:00, you can run 5-days per week and achieve that time, if you meet the shorter distance times criteria shown below.

Recommended criteria for starting the training plan include the following:

(1) 4-weeks of continuous solid training, including a weekly long run of 90+ minutes, weekly training volume of at least 4-5-hours of running (probably 35-50-miles) per week, and at least one quality workout per week. Quality workouts include tempo runs, fartleks, hill reps, interval sessions, or even a race.

(2) No significant injuries in the last 4-weeks that would prevent you from training in a normal way for the marathon.

(3) Meet both short and long race distance times for each level as shown below in PDF. You will need both short-distance "speed" and long-distance "stamina" to meet your time goals:

View PDF: https://www.finalsurge.com/downloads/Tinman-Start-Marathon-240-320.pdf


Pre-participation diagnostic screening by a sports medicine doctor or cardiologist is recommended.

Intellectual Property - Do not copy or distribute this training plan in full or partial in accordance with intellectual property rights laws.

 

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Sample Week of Training

Other - Intellectual Property

Do not copy or distribute this training plan in full or partial in accordance with intellectual property rights laws.

Run - - Shorter, slow paced run

- 35-minute run a very easy pace
(today's 5k race pace plus 2.5 minutes per mile)

Planned: 35:00

Run - - 6 x 60 seconds @ estimated 2-mile race speed + light strength training

- 60-minutes of total running time as follows:
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- 30-minutes of easy warm-up running at a Very Easy to Easy pace +

- 6 x 60 seconds @ estimated 2-mile race speed
(30-second jog recoveries between reps) +

- 21-minutes of easy running after the last rep.

- Walk 3 to 5-minutes cool-down.
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- Strength train today 4-hours prior to the run or following the run. Be sure you only perform familiar strength exercises and keep the resistance at a low to moderate intensity. You have a time-trial in three days, so it is important that you do not have tired or sore legs. If you need a strength routine, see the book "Build Your Running Body," which I co-authored. It has many strength training exercises listed and described for runners. Plus, many photo illustrations show to perform the exercises.

Planned: 1:00:00

Run - - Shorter, slow paced run

- 35-minute run a very easy pace
(today's 5k race pace plus 2.5 minutes per mile)

Planned: 35:00

Run - - 10 x 20-second striders @ 75% speed speed during a distance run

- 40 minutes of total running time as follows:
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- 20-minutes of easy running +

- 10 x 20-seconds @ 75% speed
(jog 40-second recoveries between reps).

- 15-minutes of easy running.
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- Easy running is today's 5k pace plus 2-minutes per mile.

- 75% speed is roughly 1-mile (1500m) race speed.

Planned: 40:00

Run - - 3200m or 2-mile Time Trial + strength training

- 60-minutes of total running time as follows:
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- 15-minutes of easy running +
- 3-minutes of running at 10k race effort +
- Jog 3-minutes.
- Hydrate.

- Then, run...

- 3200-meters or 2-miles at a full effort to test your fitness. However, if you want to run a 5-km race this weekend instead of the time-trial to test your fitness level, go ahead. That's fine.

- If you run the race, add a long cooldown (either 30-minutes) or later in the day run 45-minutes easy. If you run a race this weekend instead of the time-trial, you won't do a long run. The extra-long cool-down run after the race, or the second run of 45-minutes later in the day, will serve in place of the long run due to the combined length or duration of the activity.

- After the time-trial, run easily as you complete the assigned total time.
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- Use the Tinman (running) Calculator located above the calendar in Final Surge- third icon from the left. Be sure to select "Tinman" on the right side of the first row of choices. Next, go to the drop-down menu and select the time-trial distance. Then, input the minutes and seconds in the boxes below. Next, update to populate the training paces and equivalent race times (located below the training pace table). Then, scroll down to see the training paces table and Equivalent Race times.
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- Strength train after the running workout is completed. Select a medium resistance load. Your legs will be tired from the time-trial, so adjust the resistance load accordingly. If in doubt, do less today for your legs and more for your core and upper body. Take enough time between sets to execute the strength training exercise with skill.

- Note that you will likely have increased protein needs today. After any strength workout, be quick about refueling your body with quality protein and carbs. The first 15-20-minutes post-exercises is the ideal time to reboot your body with fuel. Get in the habit of carrying both carb-drinks and healthy protein bars or mixed solutions with you when you workout.

Planned: 1:00:00

Run - - Shorter, slow paced run

- 35-minute run a very easy pace
(today's 5k race pace plus 2.5 minutes per mile)

Planned: 35:00

Run - - Long easy run including a few hills, if possible.

- 95-minutes long run at an Easy pace.

- If possible, run over a few hills during this run to work on leg strength development.

- As a general run, the average pace should be in the neighborhood of today's 5k pace plus 2-
minutes per mile or 1:15 per km.

- Start a little slower than the expected average pace and finish slightly faster if you feel good. However, don't push it toward marathon pace; not yet, at least. Wait until that is prescribed in your training schedule.

- Walk 3 to 5-minutes cool-down.

- Hydrate well before and after the run. If needed, stop during the run to hydrate.

- Remember, hydration and your health are very important and take precedent over athletic performance.

- Core training should be done today following the run.

- Optional strength training can occur today, but be careful to not overwork your legs and make the sore. If they become sore, you will have difficulty performing your assigned running training, which is important if you want to achieve your marathon time goal.

Planned: 1:35:00


How It Works

When you purchase this 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.