RP Marathon Advanced 5 d/wk
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!
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||0:38 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:38 hrs||1:00 hrs|
Sample Day 1
Sample Day 3
Sample Day 4
Optional: Include hilly course today (while going uphill, keep effort like what it would be at prescribed pace on a flat.)
Sample Day 5
Sample Day 6
Sample Day 7
Low intensity, steady state NON-IMPACT cardio. Cycling/spinning, rowing, elliptical, arm-cycle ergometer, swimming, water-aerobics, or other non-impact exercise.