RP Marathon Advanced 5 d/wk

Author

Alex Harrison

All plans by this Coach

Length

24 Weeks

Typical Week

5 Run, 2 Strength, 1 X-Train

Longest Workout

27.22 miles

Plan Specs

running marathon advanced

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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.

A running plan for the serious runner, seeking personal bests and all-time fitness highs. This plan uses running workouts programmed with specific paces based off previous race efforts or estimates of best efforts. As with any good training plan, it starts progressively and builds to a peak using a combination of quality and easy days, planned recovery, optional forms of non-impact cardio training, and suggested resistance training days to progress you to your new marathon PR. The goal of this plan is to prepare you to run a faster marathon than ever before.

Training Plan Information:
5 days per week running
24 total weeks, with your primary marathon on week 24. (modifiable to as few as 9 weeks)
Starting weekly running mileage: 38 Miles
Highest weekly running mileage: 58 Miles
Lowest single-session running mileage: 4 Miles
Highest single-session running mileage: 20 Miles

Recommended Prerequisites to use this training plan:
Users should be able to run 38 miles the first week of the training plan and run 8 miles in a single session without breaks.

We recommend that you use RP 1:1 Coaching Services if you currently do, or have done in the last 6 months, any one of the following or any combination of the following:
Run more than 70 miles per week, 2 weeks in a row.
Raced a marathon in under 2:30 as a man or under 2:45 as a female, or any equivalent for longer distance, OR shorter distances, as short as 10k.

Suggested RP Diet Products to pair with this training plan:
RP Diet Templates for Fat Loss, which comes with Maintenance plans as well. All workouts in this plan are rated to be paired with the various RP Diet Templates.
or, RP 1:1 Diet Coaching
or, (coming soon!) RP Endurance Diet-Related products!

Suggested RP Training Products:
Male and Female Physique Training Templates
or, Weightlifting Hypertrophy and Strength Templates
or, Powerlifting Hypertrophy, Strength, and Peaking Templates
or, Weight Training for Endurance Athletes Templates (coming soon!)
or, RP 1:1 Training Coaching!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:38

Alex Harrison

Renaissance Periodization (RPstrength)

Science is Stronger

PhD in Sport Physiology and Performance from East Tennessee State University
Level 2 Coach, Endurance (USATF)
Level 1 Coach, Triathlon, (USAT)
Certified Strength and Conditioning Specialist (NSCA)
Weightlifting Coach, Level 1, (USAW)

Assistant Track and Field Coach, ETSU, NCAA Division 1
Youth and Masters Track and Field Coach, WA State, National & World Champions
Youth, Elite-Development, and Masters Triathlon Coach

Back to Plan Details

Sample Day 1

8mi

Sample Day 3

6.5mi

Sample Day 4

8.5mi

Optional: Include hilly course today (while going uphill, keep effort like what it would be at prescribed pace on a flat.)

Sample Day 5

6mi

Sample Day 6

9mi

Sample Day 7

0:30:00
Optional Cardio CrossTrain

Low intensity, steady state NON-IMPACT cardio. Cycling/spinning, rowing, elliptical, arm-cycle ergometer, swimming, water-aerobics, or other non-impact exercise.

Sample Day 8

8.5mi

RP Marathon Advanced 5 d/wk

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