Here’s a breakdown of the marathon training plans discussed in the text, focusing on Garmin and COROS:
garmin
Duration: 16 weeks
Beginner Plan:
3 runs per week
includes zone-2 easy runs, zone-4 threshold pace runs, and fartlek runs.
One long run every weekend.
2 cross-training days per week (bodyweight exercises, yoga, swimming, or cycling).
Intermediate Plan:
5 workouts per week
Weekly intervals
More back-to-back run days
Longer long runs
Includes rest and cross-training. Ideology: Emphasizes low aerobic and anaerobic variety to improve VO2 Max, plus strength training for form.
COROS
Variety: 15 marathon training plans targeting specific finish times or 12-to-20-week schedules. Plans range from those for professional runners (50-100 miles/week) to more accessible plans.
4-hour, 12-week plan:
5 runs per week
25-40 miles per week
Mostly short aerobic endurance runs
Occasional “marathon pace” runs
Long, fast runs on Sundays
4:00 marathon pace plan:
4 runs per week
15-25 miles per week
Most runs include easy pacing mixed with 15-second strides or 400m pickups.
