An advanced marathon training program for runners who have at least 3 years experience and have completed at least one marathon. It is advised that the runner has had at least 2 weeks of around 55 miles per week before beginning this program. Average mileage is between 55 and 72 miles per week. More mileage can be added in the form of a second run on non-workout days if desired. The main focus will be on long workouts and recovering after them. A shorter interval session will be done mid-week. Includes strength training plan created by RunningMate (runningmatekc.com/). With this guide, the runner can contact the coach at any time through email for any further help with their training plan.
Easy running. Break into two runs if possible.
3 mile warmup jog, followed by 12 x 200m at mile race pace efforts. Take 200m jog recoveries between each. Finish with a 3 mile cooldown jog.
Easy running. Feel free to break this into two runs if possible.
Easy running. Break this into two runs if possible.
3 mile warmup jog, followed by 3 x 2 miles at Half Marathon Pace with 1 mile steady between each. Then do 8 x 100m at mile race pace with full recoveries between each. Finish with a 3 mile cooldown jog.