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.
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.
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.
4 Miles ...easy. Keep HR in zone one. Add in core after run.
12 miles or up to 1:45 of running time. Keep heart rate in zone one or lower end of zone two.
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.
8 miles or up to 90 minutes. Keep HR in zone 1 or zone 2. Light on your feet. Not to strenous. Stretch afterwards.
5 Miles ...easy. No higher than zone one. Core Post run.