Running - Marathon - Intermediate to Advanced- 13 weeks

Hey, you! Ready to up your game in marathon running? 
This is a 13-week progressive plan for an intermediate runner with running specific strength training programs through the Trainingpeaks platform. 
If you have never run a marathon or have had a long break from running, I recommend you to check our beginner's marathon programs. 
Who is this program for? 
Any committed runner who is able to run at least 60-90 mins at the start of the program 3-4 times a week. You are used to running long distances over 10K regularly. Your overall time commitment for running is up to 10 hours. This is not your first-time marathon plan.
What is included?
TrainingPeaks Basic Athlete Account
Detailed instructions with Heart Rate or Pace based workouts, as well as Rate of Perceived Effort. You can check out our Intensity Chart and figure out your training zones here https://tiredmomruns.ac-page.com/training-intensity-101 ...
Training intensity and how to assess your Lactate Threshold and Max HR
Weekly Focus Notes
Recovery advice
Advice on how to gauge whether you are close to reaching your goal time.
Training and Race Nutrition advice, including hydration advice.
Advice on taper, mental prep, and writing a race plan.
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.

Syncs daily with other popular apps like Garmin and MyFitnessPal.
Benefits of this program
You'll learn the purpose of each workout, so you start understanding why you are doing what you are doing.
With the training intensity zones all figured out, you can make sure you are following the plan as prescribed.
Support
This is a "self-coached plan" meaning that I will not be coaching you, but at any time, you can send me an email to ask if you have any questions at all. Email support is available until the end of the program. You also have access to our private Facebook Group without restrictions.
Structure of this plan
Monday Strength
Tuesday Intensity + mobility
Wednesday Easy Aerobic
Thursday Intensity
Friday off
Saturday Aerobic - often double runs
Sunday Easy Aerobic, mobility
To periodize this program with your menstrual cycle, you want to start this program at the day of your period start and ease up training (recovery week) the week before your periods.
I am happy to help you out with adjusting this plan so it fits your cycle, email me at coachmj@besisufit.com
 
Please follow me on social media  www.instagram.com/tiredmomruns www.facebook.com/besisufitcoaching
 
Cheers, Marjaana