Frank Zaffino Run Plan

fzaffino

Hi Patrick,

Just for clarification purposes on the Marathon Run Plan.....For weeks 20 to 17 out from my A race the plan calls for; 1x30' as 4 to 6 strides, remainder @ GRP, 2 x 45' as 1 mile (4') @ TP/Zone4/Hard remainder @ GRP.  I understand the zones that I should be running in, but can you explain how I would run these workouts.  For example, the 2 x 45' as 1 mile??  Also, when it says 'remainder'....how long should these runs be in terms of total time?

thanks

frank

Coach Rich

Hi Frank,

I'm going to move this thread to the Marathon forum and bring it to Patrick's attention. Thanks!

Coach Patrick

Frank, to be 100% clear, you can't say you in the "marathon plan" when you really mean "about the marathon plan you and I created by using the Ironman Run Durability protocol as an outline."  Because when you say ^that^ then I am lost in Marathon Plan land for like 15 minutes!!!

 

Here is the full plan from the document as an image: 

So that would be:

• A 30' run as strides + GRP.
• Two 45' runs as warm up, 1 mile at Threshold with 4' of rest and remainder of the 45'  @ GRP.
• Two 60' runs same as the 45s.
• A 90' run that is warm up then you cycling through increments of Below / At / Above pace running, by 15 seconds. This can be anywhere from 5' to 10' chunks that you cycle through (I prefer the shorter option). 

In terms of an OS Week, I would plan on the following if running 6 days...if 5, then drop the Friday run for a complete day off!

• Monday off from running. 
• Tuesday is Bike AM + 45' run option in PM. 
• Wed is a 60' Run day.
• Thursday is Bike AM and the "other" 45' run. 
• Friday is the 30' Run.
• Saturday is the Long bike, then the "other" 60' run. If you run off the bike, then cut run to 45' but still try for the interval or as best as you can. 
• Sunday is the long run as listed. 

Hope that helps!!!

fzaffino

Yep. Thanks.