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Marathon: Masters Advanced Plan: 18 Weeks

Author

Bob Mittleman

All plans by this Coach
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Length

21 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

The Masters Advanced Marathon Plan is for the runner who has completed a number of half marathons and/or marathons. You are now looking to go to a whole new level in your training and can handle advanced workouts as well as mileage. You should have complete a couple of marathons before signing up for this program. The plan is designed with the Masters level runner in mind. Congrats and good luck.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
37mi 20mi
—— ——
Workouts Per Week Weekly Average Longest Workout
37mi 20mi
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Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Bob Mittleman

Run Bob Run

Coaching Plans for Full Marathon, Half Marathon, Road Racing/X Country (any distance) and Track (any distance)

Monthly and Quarterly Plans from basic to advanced. From plan only packages to a plan, e-mail and monthly call package.

Sample Day 1

6mi
LT Run

6 mile run w/4 miles @ 15k to 1/2 Marathon Pace. 2M w/u and c/d. If you don't have a known pace, run marathon goal pace less 30 to 45 seconds. Strech afterwards.

Sample Day 3

7mi
Aerobic Run

7 Miles or up to 90 minutes...Keep HR in zone 1 or Zone 2. This meant to be a light run by keeping heart rate low throughout. Focus on being light and pay attention to form. Stretch afterwards.

Sample Day 5

4mi
Recovery run

4 Miles ...easy. Keep HR in zone one. Add in core after run.

Sample Day 6

12mi
Long Run

12 miles or up to 1:45 of running time. Keep heart rate in zone one or lower end of zone two.

Sample Day 8

7mi
Aerobic run with Speed

7 miles with 8 x 30 seconds of strides with focus on speed. Imagine a final kick towards the finish line. Suggestion is to run for 20 minutes before doing strides. Take up to 90 seconds of recovery after each set. Stretch afterwards.

Sample Day 10

8mi
Aerobic Run

8 miles or up to 90 minutes. Keep HR in zone 1 or zone 2. Light on your feet. Not to strenous. Stretch afterwards.

Sample Day 12

5mi
Recovery run

5 Miles ...easy. No higher than zone one. Core Post run.

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