Perform your best on Marathon race day from 4 high quality runs per week!
"I have made nice improvements in pace. I'm about to go on a two hour Z2 run at 7:50 pace - 3 months ago I was doing the same run at 8:40 pace!" Peter Eberle, April 2018
"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" Rachel Kjearsgaard, April 2018
This plan is designed to get you in peak shape for your "A" priority marathon race. There's a fitness test in the 1st and 4th Week enabling you to train at the correct intensity and track your progress. The workouts are measured in duration so you spend the right amount of time on your feet and avoid under/over training. There are 4-5 workouts per week including a strength session. There's 2 days off each week and the 4th week is easier to aid recovery and adaptation. To be successful with this plan you should already be running 3-4 times per week and capable of jogging 2hrs non-stop. Guidance is provided for Heart Rate, Feel or Pace.
Still not sure? We will happily switch your plan within 14 days of purchase.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 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.
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.
5 mins in Z2.
4 x 30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1.
10, 9, 8 mins all in high Z2 + 2 min recoveries in Z1.
5 mins in low Z2.
All in low to mid Z2. This is your long run and will gradually increase in duration.
With less than 8 weeks to go, we'll start the long runs at 2h and build them up throughout the weeks.
10 mins in low Z2,
5 mins in upper Z2,
10 mins in low Z3,
5 mins in upper Z3,
5 mins in low Z4,
5 mins in mid Z4.
10 mins in low Z2.
All in low to mid Z2.