Build to your best ever race-fitness from 6-7 workouts p/wk!
"I have made nice improvements. My Z2 pace has improved from 8:40 to 7:50 in 3 months!" Peter Eberle, 2018
"I just completed Sevilla Marathon in 3:31:07 a PB and better than predicted. I wanted to say a HUGE thanks for putting together this plan!" Giordano Mastrocinque, 2019
This plan is designed to get you in peak shape for your Priority "A" Marathon, you can include lower priority races too. Each week has 6-7 workouts, a strength session and a day off. Fitness tests enable you to train at the correct intensity and track your progress. Workouts are measured in duration to avoid under or over training and can be exported to your compatible device (Garmin and more). Active recovery weeks are scheduled. You should already be running 5-6 times p/wk and able to run 2 hrs non-stop. Guidance is provided for Heart Rate, Feel or Pace.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
15 mins in Z2 (easy/steady).
4 x 30 secs accelerating from Z2 to Z4. With 30 secs recoveries in Z1.
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1 to Z2 (easy)
All in low to mid Z2. These runs are to be done slowly. They will gradually build your endurance and increase your efficiency. If you do them faster, you'll increase your injury risk for no real benefit.
All in low to mid Z2. An easy run that can be done as a warm up to the Strength & Conditioning session that's planned for today.
Please click on the link below for your guide to the strength and conditioning workouts.
Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your running performance.
This run is designed to simulate race day, including efforts at race pace with short recoveries. You will benefit both psychologically and physiologically from this run.
15 mins in Z2.
4 x 30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1.
10, 9, 8, 7 mins all in Z3 + 2 min recoveries in Z1.
5 mins in low Z2.
All in low to mid Z2. This run should feel easy and you should be able to hold a conversation. These runs gradually build your endurance and increase your efficiency.
All in low to mid Z2. This is your long run and will gradually increase in duration. We advise to cap these runs at 20 miles (32 kms).