An advanced marathon training program for runners who have at least 3 years experience and have completed at least one marathon. Average mileage is between 60 and 90 miles per week. The main focus will be on long workouts and recovering after them. A shorter interval session will be done mid-week.
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.