Marathon/21 Weeks/Advanced

Average Weekly Training Hours 06:07
Training Load By Week
Average Weekly Training Hours 06:07
Training Load By Week

This is a static advanced Marathon training plan. The program is designed as a "one size fits most" strategy for individuals that are unable to obtain a customized training plan with personalized coaching.

If you've run several marathons, and consider yourself an avid runner, this plan can help improve your marathon time, overall training structure and provide you with a reliable prediction of your marathon time going into race week.

As a 10x Consecutive Boston Marathon Finisher, a Boston Marathon qualifyer, a runner of 30+ Marathons, and a certified coach, I've put together a program this advanced program centered around the best science available (i.e., power to weight ratios, VO2 Max, lactate threshold, slow twitch muscle development...etc). These are the methods that I've used to consistently reach and surpass my personal records.

With approximately 1 to 1 and a half hours per day of training on average, with integrated recovery, an intermediate marathoner will be prepared for their race in about 20 weeks (plus race week).

Strength and conditioning workouts are provided to assist performance.

Rate of Perceived Exertion is an intuitive way for an athlete to measure and describe the intensity and impact of their activity. It's particularly helpful for athletes that do not train with heart rate monitors, or if they're doing intervals so short that it renders HRMs less useful.

You'll receive with the program:

1) A BMI assesment calculator and target calculator

2) An RPE (Rate of Percieved Exertion) table and description and

3) A 7 zone HR Zone calculator, along with a detailed explanation of each zone and what it means.

4) A recovery assesment table and description

These are provided to assist those that use thee metrics to gauge, track and log performance.

5) A comprehensive training log and you'll receive a daily email reviewing your prescribed activity for the next two days.

Sample Day 1
0:30:00
2.5mi
Marathon/20/Weeks/Advanced

Treadmill, track or outside. 5 x 800 Meters. (appoximately half mile) w/recovery intervals of about 3 minutes of walking/jogging recovery.

Here is a great reference for this type of workout, the Yasso 800s. http://bit.ly/w582G4

Sample Day 2
0:19:59
Marathon/20/Weeks/Advanced

Core and Upper Body Strength.

Choose 2-3 from the list below. Update calories burned post workout.:

Planks/Basic
http://youtu.be/iVKbHqeSgu8

Planks/Advanced
http://youtu.be/b6ymKLYVu0g

Twist Crunch 3 x 15 Reps http://youtu.be/QndloG5Hr4k

Sky Reach 3 x 15 Reps
http://bit.ly/rrHaU0

Hip Lifts 3 x 15 Reps
http://youtu.be/s9byyWzHTcg

Hip Lifts (one leg variation/both legs) 3 x 15 Reps
http://youtu.be/s9byyWzHTcg

Leg Pull Front 3 x 15 Reps
http://youtu.be/ZO-aOhp8FGM

Sample Day 2
0:30:00
4mi
Marathon/20/Weeks/Advanced

30 Minute threshold Run, treadmill or outside. RPE of 16, or Heart Rate Zone 5. You're trying to run as fast as you can for 30 minutes.

Because this is a "quality vs. quantity" tradeoff, and everyones' threshold pace is different, the distance may vary from what is posted.

See if you can make the entire hour without stopping. If you reach the point of failure, (the point where you feel like you have to stop) bring your body down to a walk and recovery and do intervals for the remainder of the workout at your best hour pace.

Log your pace post workout. Each time you attempt this workout you should be trying to run a personal record for the half hour.

This is a workout that is designed to increase your lactate threshold and enhance your body's ability to process lactate and improve your VO2 Max.

VO2 Max is the volume of oxygen your muscle use per minute, per kilogram of body weight. It is essentially a power to weight ratio.

The economy of any running body improves the higher the power to weight ratio.

Sample Day 3
1:00:00
Marathon/20/Weeks/Advanced

Cross Training: Cross training is an important part of marathon training.

Here are a list of cross training activities that will help you burn calories, work your aerobic system and minimize the impact stress on your lower body.

Choose a couple of them for your hour of cross training. These can typically be found at most gyms or athletic facilities.

Elliptical
http://youtu.be/hP8wUI0qdaQ

Arc Trainer
http://youtu.be/7L8t8c_-xzs

Rowing Machine/Ergometer

Pool Running
http://bit.ly/TcoS0s

Sample Day 4
0:19:59
Marathon/20/Weeks/Advanced

Core and Upper Body Strength.

Choose 2-3 from the list below. Update calories burned post workout.:

Planks/Basic
http://youtu.be/iVKbHqeSgu8

Planks/Advanced
http://youtu.be/b6ymKLYVu0g

Twist Crunch 3 x 15 Reps http://youtu.be/QndloG5Hr4k

Sky Reach 3 x 15 Reps
http://bit.ly/rrHaU0

Hip Lifts 3 x 15 Reps
http://youtu.be/s9byyWzHTcg

Hip Lifts (one leg variation/both legs) 3 x 15 Reps
http://youtu.be/s9byyWzHTcg

Leg Pull Front 3 x 15 Reps
http://youtu.be/ZO-aOhp8FGM

Sample Day 4
0:30:00
4mi
Marathon/20/Weeks/Advanced

30 Minute threshold Run, treadmill or outside. RPE of 16, or Heart Rate Zone 5. You're trying to run as fast as you can for 30 minutes.

Because this is a "quality vs. quantity" tradeoff, and everyones' threshold pace is different, the distance may vary from what is posted.

See if you can make the entire hour without stopping. If you reach the point of failure, (the point where you feel like you have to stop) bring your body down to a walk and recovery and do intervals for the remainder of the workout at your best hour pace.

Log your pace post workout. Each time you attempt this workout you should be trying to run a personal record for the half hour.

This is a workout that is designed to increase your lactate threshold and enhance your body's ability to process lactate and improve your VO2 Max.

VO2 Max is the volume of oxygen your muscle use per minute, per kilogram of body weight. It is essentially a power to weight ratio.

The economy of any running body improves the higher the power to weight ratio.

Sample Day 6
0:34:59
5mi
Marathon/20/Weeks/Advanced

LSD Run (Long Slow Distance). 5. No more than a RPE (Rate of Perceived Exertion) of 12-13 or HR zone 4.

"The long run is what puts the tiger in the cat."
-Bill Squires

The purpose of the long run is twofold. 1) Train your aerobic system and compacity to endure so the long runs don't have to be fast at all. 2) Develop your slow twitch muscle fibers and muscular endurance.

Relax and settle into the run, make a good playlist and enjoy it. Work on your race nutrition strategy and experiment if you need to.

Tony Rich
|
EventHorizon EnduranceSport

Virtual personalized & dynamic one-on-one training and coaching for triathlon and running events. $100 per month for short course athletes and $150 per month for long course athletes (70.3, 140.6, marathons). 2) Pay a one time fee of $250 to have a personalized program developed for a specific event after an in-depth consultation. (includes eBook and toolkit of resources) 3) Choose from a library of static "one size fits most" plans for all disciplines with no direct coaching. ($20 -$100).