The Advanced Marathon Plan is for the runner who has completed a number of half marathons and/or marathons. You are now looking to go to a whole new level in your training and can handle advanced workouts as well as mileage. You should have complete a couple of marathons before signing up for this program. Congrats and good luck.
8 mile run w/4 miles @ 15k to 1/2 Marathon Pace. 2M w/u and c/d. If you don't have a known pace, run marathon goal pace less 30 to 45 seconds. Strech afterwards.
9 Miles or up to 90 minutes...Keep HR in zone 1 or Zone 2. This meant to be a light run by keeping heart rate low throughout. Focus on being light and pay attention to form. Stretch afterwards.
4 Miles ...easy. Keep HR in zone one. Add in core after run.
12 miles or up to 1:45 of running time. Keep heart rate in zone one or lower end of zone two.
8 miles with 8 x 30 seconds of strides with focus on speed. Imagine a final kick towards the finish line. Suggestion is to run for 20 minutes before doing strides. Take up to 90 seconds of recovery after each set. Stretch afterwards.
10 miles or up to 90 minutes. Keep HR in zone 1 or zone 2. Light on your feet. Not to strenous. Stretch afterwards.
5 Miles ...easy. No higher than zone one. Core Post run.