Marathon Training Plan - Level 9
Matt FitzgeraldAll plans by this Coach
The Cutting-Edge Runner MarathonTraining Plan, Level 9, is recommended for runners who want to complete a successful marathon race in 16 to 20 weeks and whose current fitness level allows them to run 6 or 7 times per week, up to 1 hour and 10 minutes per run.
The first 4 weeks of the plan are optional, making it adjustable from 16 to 20 weeks. If you choose to do fewer than 20 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 6 runs per week, plus an optional 7th run or non-impact cross-training workout, plus 2 optional strength workouts per week. It begins with a weekly total of 5 hours and 5 minutes of running and builds up to 8 hours and 16 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. Learn more about the PZI system here: https://www.trainingpeaks.com/blog/using-pace-zone-index-pzi/ The PZI table that you will use to determine your zones based on a race race or time-trial performance is attached to the first workout in the plan itself.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:30 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs (2): These more challenging runs include some work at High Aerobic pace (Pace Zone 4)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs 1: Steady runs of 1:00 to 3:00 done mainly at Moderate Aerobic pace
Long Runs 2: Shorter long runs run at your goal marathon pace (High Aerobic)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Mixed Intervals: Runs featuring a mix of short and long intervals run in a variety of Pace Zones.
A 10K tune-up race is scheduled at the end of week 12 and a half-marathon at the end of week 16. If you can't find suitable races to do these days, you may run a 10K time trial and a half-marathon time trial instead.
Weeks 4, 8, 12 and 16 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Weeks 19 and 20 (race week) are taper weeks, meaning your training tapers down during this period to ensure you’re rested and ready to perform on race day.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:01 hrs||4:00 hrs|
|0:36 hrs||0:19 hrs|
|0:30 hrs||0:40 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:01 hrs||4:00 hrs|
||0:36 hrs||0:19 hrs|
||0:30 hrs||0:40 hrs|
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?