Marathon Advanced 18 week plan - 50 - 90km per week

Author

Steven Moody

All plans by this Coach

Length

18 Weeks

Typical Week

2 Day Off, 5 Run

Longest Workout

19.88 miles

Plan Specs

running marathon intermediate

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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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Advanced Marathon 18 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 18 week plan will help an advanced marathoner prepare for a PB based on 50 - 90 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
Want to see reviews? Click here for testimonials
Not the right plan for you? Click here to view my 70.3 plans.
Want to go longer? Click here to view my full IRONMAN plans
Plans available by duration, average hours, ability level and event specific.


Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:54

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 certified), Steven specializes in helping time crunched Age Group triathletes and runners realize their goals.

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

Back to Plan Details

Sample Day 1

0:50:00
6.21mi
Run test

To ensure your training is tailored to your current fitness/abilities - the first block requires you to complete a run and bike test to get baseline HR zones which we use to direct sessions and monitor progress

This is the first of these tests - working out your run specific HR zones

NB needs GPS device and HR monitor

Please ignore the target distance - indicative only - 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 you need 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

Once you have the HR data uploaded to this session - open via the analyse icon in the top right hand corner and follow the following steps outlined in the below link
http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones

Sample Day 2

1:05:00
8.08mi
Lactate threshold 13km w/6km @ 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 3km (z1) , then the lactate part of the session 6km in this case (mid range z3 effort) and then 4km cool down

Sample Day 4

1:20:30
8.7mi
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 6

3.73mi
6km recovery

Recovery runs should never be higher than z1

Sample Day 7

1:49:15
11.81mi
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 19km and build upwards

Sample Day 9

1:14:45
8.08mi
General aerobic 13km + 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 11

1:28:00
9.94mi
General aerobic run 16km

This medium distance run should be z2 range

Marathon Advanced 18 week plan - 50 - 90km per week

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