Phil's Intermediate Marathon Plan for MASTERS + Email Access to Coach: 30 Weeks

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 05:04



Expertly Designed for Intermediate Masters (40+) Marathon Runners.
Achieve your best ever race-fitness!


Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

Over 50 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"Using your plan I got a PR (by 41 mins) going sub 3:30! Your plan kept me motivated and improved my results. Thanks!" Sevelina Kirova, 2019

"Sevilla Marathon done, in 3:31:07. A HUGE thanks for putting together this plan. I am nearly 48 and this is my marathon PB!" Giordano Mastrocinque, 2019


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Is This Plan For You?

Read "Why Use A Masters Plan" for more about this plan. Key features include:
  • Progresses from 4:15 to 7 hrs training p/wk
  • Every 3rd week is active recovery
  • 5 runs, 2 strength sessions and 2 days off each week
  • Workouts measured in duration to avoid under/over training
  • Regular fitness tests to track progress
  • Train using HR, Feel, Power or Pace
  • Workouts compatible with Garmin and many more devices
To start this plan you should be able to jog for 45 mins. View sample weeks below:Click below to watch a Series of 6 Short Videos from Phil about our plans:



Still not sure? We will happily switch your plan within 14 days of purchase.


Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

Onboarding Emails: During checkout, you can share your email so I can send you a series of 5 emails to help get you started. You can also reply to me if ever you need help.

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Sample Day 1
0:44:00
72.9TSS
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
5 mins in Z1 to Z2 (easy).

Sample Day 2
0:30:00
37.5TSS
Aerobic Endurance

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.

Sample Day 2
0:40:00
Prep Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf

Whole Body Strength:
1. Squat: 2 x 12 (Exercise 1)
2. Alternate Lunge: 2 x 8 (Exercise 5)
3. Single Leg Squat: 2 x 6 (Exercise 3)
4. Reverse Lunge: 2 x 6 (Exercise 6)
5. Bent Over Row: 2 x 12 (Exercise 12)
6. Push Up: 2 x 12 (Exercise 13)
7. Glute Bridge: 2 x 12 (Exercise 17)
8. Bird Dog: 2 x 7 (Exercise 18)
9. Plank: 1 x 2 (Exercise 20)
10. Reverse Crunch: 2 x 12 (Exercise 26)

Flexibility: 5-10 minutes

Notes:
1. 2 x 12 = 2 sets of 12 repetitions with a rest between sets.
2. Rests are 20-40 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 4
0:31:00
42.8TSS
Speed Workout

These sessions are designed to gradually get you used to running faster. They will also prepare you for speed sessions later in the plan that involve longer or more efforts.

Warm Up:
10 mins in Z2.
4 x 30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1.

Main Set:
2 x (1 min in Z3 + 1 min recovery in Z1 to Z2),
2 x (1 min in Z4 + 1 min recovery in Z1 to Z2),
2 x (1 min in Z5 + 2 min recovery in Z1 to Z2).

Warm Down:
5 mins in Z2.

Sample Day 6
0:30:00
37.5TSS
Aerobic Endurance

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.

Sample Day 6
0:40:00
Prep Phase 1: Strength and Conditioning #2

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf

Whole Body Strength:
1. Squat: 2 x 12 (Exercise 1)
2. Step Up: 2 x 7 (Exercise 7)
3. Single Leg Squat: 2 x 6 (Exercise 3)
4. Calf Raise: 2 x 12 (Exercise 8)
5. Lat & Front Raise Combo: 2 x 8 (Exercise 11)
6. Bent Over Row: 2 x 12 (Exercise 12)
7. Tricep Dip: 2 x 10 (Exercise 16)
8. Lying Hip Abduction: 2 x 10 (Exercise 19)
9. Plank: 1 x 2 (Exercise 20)
10. Spider Climber: 2 x 7 (Exercise 23)

Flexibility: 5-10 minutes

Notes:
1. 2 x 12 = 2 sets of 12 repetitions with a rest between sets.
2. Rests are 20-40 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 7
0:35:00
43.9TSS
Aerobic Endurance

All in low to mid Z2. This is your long run and will gradually increase in duration.

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.