This is an aggressive plan to train for a marathon without going nuts on running mileage, and still focusing on weights and biking.
The rules that keep this from breaking you
Down weeks are training, not slacking. Weeks 3, 7, 11, 14 are where adaptation actually happens. Do not 'feel good and add miles' on a down week.
Easy means easy. Roughly 70–80% of your running should be at a pace where you could hold a conversation. If every run feels moderate, you're doing it wrong and the joints will tell you first.
Never increase weekly mileage more than ~10% over the prior week, and never add mileage and intensity in the same week.
If you miss a week, don't make it up. Resume where the plan is, or step back one week and continue.
Peak week is 37 miles. That is deliberately modest for a marathon — because you are also riding three days a week and lifting. Your aerobic engine gets built on the bike; your legs get built by running.
The rules that keep this from breaking you
Down weeks are training, not slacking. Weeks 3, 7, 11, 14 are where adaptation actually happens. Do not 'feel good and add miles' on a down week.
Easy means easy. Roughly 70–80% of your running should be at a pace where you could hold a conversation. If every run feels moderate, you're doing it wrong and the joints will tell you first.
Never increase weekly mileage more than ~10% over the prior week, and never add mileage and intensity in the same week.
If you miss a week, don't make it up. Resume where the plan is, or step back one week and continue.
Peak week is 37 miles. That is deliberately modest for a marathon — because you are also riding three days a week and lifting. Your aerobic engine gets built on the bike; your legs get built by running.
The plan
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