ADVANCED MARATHON LEVEL 1: TRAINING PLAN

Training Load By Week
Training Load By Week

16 WEEKS: ADVANCED MARATHON LEVEL 1
Goal Time: 3:30:00 - 3:10:00

This plan is designed for runners who have completed a minimum of two full marathons in addition to regular half marathon and 10KM races as part of their training cycles. These runners should have 5 years of consistent training experience and should be able to begin their training by completing 43 miles in the first week, with an initial long run of 16 miles.

Sample Day 1
16mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 13mi @ 7:24 to 8:40, HR(60-85) cool down, none: Total distance = 16mi

Sample Day 8
16mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 13mi @ 7:24 to 8:40, HR(60-85) cool down, none: Total distance = 16mi

Sample Day 15
17mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 14mi @ 7:24 to 8:40, HR(60-85) cool down, none: Total distance = 17mi

Sample Day 22
17mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 14mi @ 7:24 to 8:40, HR(60-85) cool down, none: Total distance = 17mi

Sample Day 29
18mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 15mi @ 7:24 to 8:40, HR(60-85) cool down, none: Total distance = 18mi

Sample Day 36
18mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 15mi @ 7:24 to 8:40, HR(60-85) cool down, none: Total distance = 18mi

Sample Day 43
19mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 16mi @ 7:25 to 8:45, HR(60-85) cool down, none: Total distance = 19mi

Wilson Komen
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coach kiprunning

A competitive runner himself, Wilson Komen brings nearly a decade of experience to his coaching. He sees it as his mission to help all of his runners—new and experienced alike—maintain healthy, consistent training regimens that will lead to rewarding racing experiences.

Coach Wilson Komen is certified by the Road Runners Club of America.