Advanced Marathon 18 Weeks (Pace-based, 4 to 7.5 Hours per Week)

Average Weekly Training Hours 03:53
Training Load By Week
Average Weekly Training Hours 03:53
Training Load By Week

Target Athlete

This plan was designed runners who are ready to take their training load up a notch or two in order to improve their marathon time. Before you begin the plan, build your training to the point where you are running at least three times per week, including some short efforts at moderate and high intensities and some easy runs of at least eight miles, and are doing aerobic exercise (runs and nonimpact cross-training combined) five times per week.

100% Structured Workouts

This plan leverages the TrainingPeaks.com structured workout feature with pace-based workouts. On supported devices, including many Garmin models, each workout can be exported to the device, which will automatically guide you through the session with duration, lap, and intensity prompts. Workouts do not have to be exported to be performed effectively, as the detailed descriptions provide all the information you need to successfully complete the workout.

Sample Day 1
0:40:00
45.0351433571273TSS
RF5 or Cross-Train

5 minutes in Z1, 30 minutes Z2, 5 minutes Z1

Sample Day 2
0:44:30
45.77TSS
RAn5

15 minutes Z1, 3 x (2.5 minutes Z4/5 minutes Z1) 7 minutes Z1

Sample Day 3
0:40:00
45.0351433571273TSS
RF5 or Cross-Train

5 minutes in Z1, 30 minutes Z2, 5 minutes Z1

Sample Day 4
0:40:00
45.0351433571273TSS
RF5

5 minutes in Z1, 30 minutes Z2, 5 minutes Z1

Sample Day 5
0:33:00
36.1858656873282TSS
RSP5

5 minutes Z1, 5 minutes Z2, 6 x (1 minute Z4/2 minutes Z1) 5 minutes Z1

Sample Day 6
0:40:00
45.0351433571273TSS
RF5 or Cross-Train

5 minutes in Z1, 30 minutes Z2, 5 minutes Z1

Sample Day 7
8mi
RL3

1 mile Run Zone 1, 6.5 miles Run Zone 2, 0.5 mile Run Zone 1

Tricoachec
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Tricoachec

we help amateur athletes to exceed their goals, while ensuring that they have quality time available for their family, friends and career. The training plans are intelligently designed around a typical work week. Proven and efficient mid-week training sessions are established, with longer aerobic workouts on weekends.