Advanced 20 Week Marathon Program - level 8-9 - Free E-Book Experienced Competitive

Author

The Distance

All plans by this Coach

Length

20 Weeks

Typical Week

3 Custom, 4 Run, 1 Day Off

Longest Workout

22.37 miles

Plan Specs

running marathon intermediate advanced

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Summary

Adv 20 WeekMara lvl8-9

Adv 20 WeekMara lvl8-9

Adv 20 WeekMara lvl8-9

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:03

Grant Hornsby - B.App.Sci (Human Movement), Grad.Dip (Exercise Sci)

The Distance Coaching

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Back to Plan Details

Sample Day 1

1:10:00
4.97mi
4x1km + 5min M (Introduction to Perceived Effort)

PERCEIVED EFFORT SESSION:

This entire program is based not on the 'actual pace' that you run, but on the "Perceived Effort/Intensity".
So, today, lets introduce the 4 main intensity zones:

Easy, Mod, Solid, Fast


*15min Easy warm up - include 5x20sec solid efforts in last 5min.
*3-4min activation work

Main Set:
*4x1km:
rep 1 @ Easy effort (up to 50%)
rep 2 @ Mod effort (60 – 70%)
rep 3 @ Solid effort (80-90%)
rep 4 @ Fast effort (95%+)

*5min walk
*5min Mod on heavier legs.

Take notice of the 'actual pace' that you run each 1km rep in. You may find that as your legs tire the pace doesn't increase much even though the 'effort' does.

Sample Day 3

1:10:00
6.84mi
4x2km - Pacing Pacing Pacing

Today is all about pace management. Focus on discipline early on when you're fresh and 'feel' how the effort/intensity slowly rises throughout the session as you try to complete each rep in the exact same time (+/- 10sec).

SESSION:

*15min Easy warm up - include 5x20sec solid efforts in last 5min.
*3-4min activation work

Main Set:
*4x2km @ Mod effort (or 11min if you prefer duration-based). 3min walk between each.

*10min walk/jog cool down

Sample Day 6

1:00:00
6.21mi
Leg Speed & Conditioning Session - 20min of 30/30

*15min Easy warm up - include 5x20sec solid efforts in last 5min.


Main Set:
*20min as (30sec Solid pace, 30sec E pace)

*3min walk
*5min steady @ Mod pace.
*5min walk/jog cool down

Sample Day 8

1:10:00
6.21mi
2x 1500/200/1200/400/800 (Perceived Effort Work)

PERCEIVED EFFORT SESSION:

Today focuses again on Perceived Effort over varying rep distances.
Obviously, "Fast" pace for a 1minute rep will be faster/harder than "Fast" pace for a 30minute run.
Today is about understanding how hard to push for varying distances.


*15min Easy warm up - include 5x20sec solid efforts in last 5min.

Main Set:
ALL AT "SOLID" effort (80-90%)

*1500m (2min walk recov)
*200m (1min walk recov)
*1200m (2min walk recov)
*400m (1min walk recov)
*800m (2min walk recov)

****repeat 2 times through.

*10min walk/jog cool down

Sample Day 10

1:10:00
6.21mi
Quality - 2x (3min, 2min, 1min)

Varied Efforts today. Super Easy/Jog recovery between reps in main set.

*15min Easy warm up - include 5x20sec solid efforts in last 5min.


Main Set:
3min @ Mod, 90sec JOG recov
2min,@ Solid, 60sec JOG recov
1min @ Fast, 30sec JOG recov

2min walk, then repeat main set twice (total of 3 times through).

10min Easy pace cool down

Sample Day 13

1:12:00
7.77mi
75min Conditioning Run - Run with 2min efforts

*72min run as:
- First 12minutes easy warm up, then,
- 2min SOLID efforts, 4min EASY recover.

Massive focus during the 2min efforts on LEG SPEED. Shorten your stride to heel-strike only slightly ahead of your hips.

Sample Day 15

0:50:00
4.97mi
Conditioning & Effort Run - 6x3min

Conditioning & Effort Variation Run

*10min E warm up
*6x3min, run as (1min Mod / 1min Solid / 1min Fast) - 1min walk/1min jog for recov after each.
*5min continuous Mod effort (for volume)
*5min E cool down

Advanced 20 Week Marathon Program - level 8-9 - Free E-Book Experienced Competitive

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