This 18-week marathon plan was designed for a runner with some experience or knowledge of aerobic endurance running and speed work. Regardless of your experience with the distance, this plan will prepare you for your race with workouts that increase in challenge at a safe pace.

Initial baseline testing (lactate threshold run test) is included to create training zones, and customize the plan to your initial fitness level. A performance test is again performed half way through the plan to adjust training zones.

The structured training uses heart rate and pace, but an RPE scale chart is included - workouts should sync to most training devices. GPS and a heart rate monitor are recommended to get the most out of the plan.

A typical week consists of three or four running workouts; A speed session, a threshold run, a long endurance run and a recovery or easy run. This plan is time based, although mileage guidance is provided for the long runs should the athlete choose to adjust.

The plan is built for those who have been relatively active in the previous months, are injury free and can run 30 minutes continuously. It's advised to speak with your doctor before starting a new exercise program.