Expertly Designed For Intermediate MASTERS (40+) Runners.
"Thank you!! I trained with your Intermediate Marathon Plan and got a PR (by 41 mins) going sub 3:30!!! Your plan kept me motivated and improved my results. Thank you very much for your help." Sevelina Kirova, May 2019
"I have just completed Sevilla Marathon in 3:31:07. I wanted to say a HUGE thanks for putting together this plan. I am nearly 48 yrs and this is my marathon PB. You could not make me a better birthday gift!" Giordano Mastrocinque, Feb 2019
Read "Why Use A Masters Plan" for more about this plan. Key features include:
To start this plan you should be able to jog for 1:50 hrs. View sample weeks below:
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.
All in low to mid Z2. Ideally on a hilly route.
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.
Easy or steady run all in low to mid Z2.
All in low to mid Z2.