Strong Docs: Advanced Marathon Plan- 18-Week Training Plan

Overview:
his 18-week program is designed for experienced runners who are already comfortable with a weekly mileage of 30 miles or more, have a solid foundation in speed work, and are accustomed to tempo workouts. The goal of this plan is to fine-tune your endurance, improve speed, and ensure peak performance on race day.

Program Highlights:

Base Building (Weeks 1-4):

Emphasis on maintaining and slightly increasing weekly mileage.
Incorporation of aerobic base-building runs to enhance endurance.
Continued focus on cross-training for overall fitness.

Speed and Strength (Weeks 5-8):

Introduction of longer interval training and speed workouts.
Consistent inclusion of strength training sessions to build muscular endurance.
Tempo and Threshold (Weeks 9-12):

Implementation of tempo runs at marathon goal pace.
Threshold runs to improve lactate threshold and sustain faster paces.
Refinement of pacing strategies for long runs.
Peak Training (Weeks 13-16):

Peak mileage weeks with the highest weekly distance.
Simulation of race-day conditions during long runs.
Strategic tapering towards the end of this phase for recovery.
Taper and Race Prep (Weeks 17-18):

Gradual reduction in mileage to allow for full recovery.
Visualization and mental preparation for race day.
Final tune-up races or time trials to gauge fitness.
Key Considerations:

Nutrition and Hydration: Pay close attention to fueling strategies during long runs and recovery nutrition. Exact caffeine, carb, sodium, and fluid consumption.

Recovery: Adequate rest, stretching, and recovery activities are crucial for injury prevention.

Listen to Your Body: Be responsive to signs of fatigue or potential injury and adjust the plan accordingly.

Race-Day Strategy: Develop a solid race-day plan, including nutrition and pacing strategies. (this will be done prior to race day with each athlete.)

Remember, this advanced marathon training plan is challenging, and individual adaptations may be necessary. Consult with your coach or healthcare professional if needed, and most importantly, enjoy the journey towards your PR at the marathon distance! Good luck!