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Quantitative Analysis of 92 12-Week Sub-elite Marathon Training Plans.

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This study analyzed 92 marathon training plans, revealing typical weekly volumes and intensity distributions for sub-elite runners in the final 12 weeks. The findings offer practical insights for optimizing marathon preparation.

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Area of Science:

  • Exercise Physiology
  • Sports Science
  • Marathon Training

Background:

  • Scientific literature offers limited guidance on constructing comprehensive marathon training plans.
  • Marathon training plans typically involve varied session intensities and durations to meet specific performance goals.
  • This review focuses on the critical 12-week period preceding a marathon.

Purpose of the Study:

  • To systematically and quantitatively analyze marathon training plans for sub-elite runners.
  • To provide specific recommendations for the final 12 weeks of marathon preparation.
  • To bridge the gap between scientific research and practical training application.

Main Methods:

  • Retrieved and analyzed 92 marathon training plans.
  • Categorized training sessions into five distinct intensity zones.
  • Classified plans into high (>90 km/week), middle (65-90 km/week), and low (<65 km/week) volume groups based on peak weekly running distance.

Main Results:

  • Average peak weekly volumes were 108 km (high), 59 km (middle), and 43 km (low).
  • All plan categories exhibited a pyramidal intensity distribution across five zones.
  • Specific intensity distributions varied slightly between high, middle, and low volume plans.

Conclusions:

  • Quantitative analysis of 92 marathon training plans provides typical recommendations for the final 12 weeks.
  • The findings offer a data-driven approach to marathon training plan design.
  • Acknowledges limitations, including the lack of direct effectiveness data for the analyzed plans.