MY MARATHON TRAINING PLAN | Miler to Marathoner Ep. 4 - Emma Abrahamson

Intro: This is a quick summary of MY MARATHON TRAINING PLAN | Miler to Marathoner Ep. 4 from Emma Abrahamson. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• Train by heart‑rate zones: most easy runs stay in Zone 2 (145‑160 bpm), which translates to an easy pace of about 8 – 8:45 min/mi.
• Use “brick” workouts – a long bike ride followed immediately by a short easy run – to boost endurance without extra impact.
• Add 4 × 100‑m strides after easy runs or tempo runs to improve leg speed and mile‑time.
• Schedule a full off‑day each week for mental and physical recovery.
• Gradually increase weekly volume (bike time, run duration) and include an adaptation week to let fitness soak in.

Workout Example (Week 1):

• Monday: 1 hour easy bike (Zone 1)
• Tuesday: 30‑minute easy run (Zone 2, ~8 min/mi)
• Wednesday: 30‑minute easy run (Zone 2)
• Thursday: Rest (off‑day)
• Friday: 45‑minute run in Zone 2 (145‑160 bpm)
• Saturday: 70‑minute bike (Zone 1) → immediately 20‑minute easy run (brick)
• Sunday: 30‑minute easy run (Zone 2) Tip: After Tuesday’s run, do 4 × 100‑m strides at a relaxed effort.

Closing Note: Try Emma’s Zone‑2‑first approach or the brick session today, and feel free to adjust the paces and distances in the Pacing app to match your own fitness. You’ll keep building mileage while staying fresh – happy training!

References

• MY MARATHON TRAINING PLAN | Miler to Marathoner Ep. 4 - YouTube (YouTube Video)

Workout - Endurance Brick

• 10min @ 12'00''/km
• 60min @ 12'00''/km
• 20min @ 8'20''/mi
• 5min @ 20'00''/km

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