Marathon Advanced 16 week plan - 70 - 100km per week

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Marathon Advanced 16 week plan - 70 - 100km per week

Author

Steven Moody

All plans by this Coach

Length

16 Weeks

Typical Week

5 Run, 2 Day Off

Longest Workout

19.88 miles

Plan Specs

running marathon advanced hr based

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Summary

Advanced Marathon 16 week week plan

Coach Steve helped me take a full 16 minute off my marathon PB and qualify for Boston in my third marathon

Neil Murphy Dublin City marathon 2017 2:59:45


Who is this plan for?

This 16 week plan will help an advanced marathoner prepare for a PB based on 70-100 km of running per week.

To be successful with this plan you should have at least 2 - 3 years of running experience including completing a previous marathon to date.


Typical week
On avg the plan works off a basis of 5 run sessions and 2 full recovery day - with the hourly training load ranging from 6 - 9 hours a week.

NB it is strongly advised that athletes incorporate other non run based exercise such as yoga, pilates and/or stretching to minimise risk of injury


What do you get in this plan?
• “How to” document advising how to use the plan
• Training zones using feel, heart rate or pace
• Run sessions fully uploadable to compatible GPS devices and associated applications such as Garmin Connect etc


Have a question? Click here to email Coach Steve directly and I will respond within a day

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Customer promise
I want you to be set for success with a plan that is right for you. So, if after the first few weeks of training, you feel over/under challenged by the training load - I will switch you free of charge to an equivalent plan from the Beginner/Intermediate or Advanced plans from my catalog.



Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:47

Steven Moody 2017 Triathlon Ireland Coach of the year

SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous IRONMAN and 70.3 finishes (including 2xworld champ qualification)

As a full time coach (ITU & TP level 2, Ironman U and Tri Sutto certified), Steven specializes in helping time crunched Age Group triathletes & runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback

Sample Day 1

0:50:00
6.21mi
Run test NB ideally done a few days before plan starts

NB needs Garmin and HR monitor as I am looking for data points to plot zones on going forward


Please ignore the target distance - this is for my tracking purposes - the actual distance will be determined by you

Best done on flat out and back course
Warm up gently for 10 mins (including stopping to stretch hamstrings/calves/glutes)

For the actual test I want you to accelerate to a tempo which you believe you can sustain for 30 min continuous running, but not longer. This should feel difficult!

10 min warm down please

Sample Day 2

1:00:00
6.21mi
General aerobic + speed w/10 x 100m strides

General aerobic runs should be only in z1 - z2 range - mid way in run add in 10x100m strides to spice things up

Sample Day 3

0:39:00
3.73mi
6km recovery

Recovery runs should never be higher than z1

Sample Day 4

1:00:00
6.21mi
General aerobic + speed w/10 x 100m strides

General aerobic runs should be only in z1 - z2 range

Sample Day 6

1:00:00
6.21mi
Recovery run

Recovery runs should never be higher than z1

Sample Day 7

1:36:00
9.94mi
Long Slow Run

Long Slow Runs are exactly as they sound - very easy paced - around z1/z2 sweet spot - objective here is to build your running stamina - we start off at 16km and build upwards

Sample Day 9

0:50:00
6.21mi
Lactate threshold 10km w/5km @ half marathon pace

Lactate sessions are designed to teach your body to run at faster than marathon speed and thus give you "gears" rather than a single slow marathon pace - this helps build the "speed" element of the speed endurance required for a marathon

The best way to approach this session is short warm up 2km (z1) , then the lactate part of the session 5km in this case (mid range z3 effort) and then 3km cool down

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