MARATHON RUN BOOST [8WK]

ABILITY: INTERMEDIATE (GOOD FOR AGE) RACE TIME   TRAINING METRIC: THRESHOLD HR | PACE / RPE

YOU

Regular marathoner, good for age, or a talented half marathoner stepping up in distance. After a PB, currently uninjured and your peers regard you as competitive / front of pack over the distance. You want to feel good, avoid injury and push on with your race times

CONTENT

Three structured runs a week, focussing on Marathon specific INTERMEDIATE speed, power and resilience. Each week starts with speed work requiring restraint to hit efforts consistent with Marathon racing at your level; midweek is faster shorter mixed threshold sessions. Weekends feature specific longer race efforts combining endurance, surging and speed intervals whose specificity builds confidence, familiarity with running at race effort and better pacing judgement. Week one run tests sets your effort / pace benchmarks. All subsequent runs have built in progression challenge, in that they get harder as you get more race fit. All workouts show precisely the effort / pace required for each session

View Boost structure

All benchmark zone and ‘magic mile’ setting tests included, pace calculators, full video or guide assistance

WHO’S IT FOR?

Someone who recognises themself from the first paragraph and running 4+ hours weekly. You're currently uninjured or managing issues smartly. You probably have an age graded run time percentage of 70+%. Translate your race time here. If you score more highly then download our Advanced marathon run boost here. We don't do an ATHLETE boost as ATHLETE ability runners are better served building endurance and consistent pacing

View all race distance run boosts here

PROVEN

All programmes and plans feature fully detailed science-based workouts, personalised to you and progressive. Proven over 20 years of racing and coaching - as used by Lovetri's Swimwerkx's marathon athletes achieving PBs, Club, and major marathon good-for-age honours

EQUIPMENT

A smart watch to record and monitor threshold HR, distance, time, and pace. Our HR run approach calls for running to percentages of run threshold, which delivers desired training adaptations - we may use RPE or pace for shorter intervals. All our workouts are structured, so you're always running with purpose. Most watches can download the structured sessions directly from Training Peaks

TERRAIN

Any, speedwork flat - track preferable as it's easier on the body

PLAN TIMING

Ideally in the middle of your training for marathon to add pace to your endurance running. Also ideal to provide race specificity in the last couple of months before an 'A' race when combined with your own long easy runs

BONUS

You get free access to a bonus library of S&C, bodyweight, and plyometric sessions. Also included are pace tables and warmups / cool downs / run related yoga plus relevant training and racing insight

PROMISE

You get exactly what we give our one-to-one coached athletes; complete programmes that deliver results. Built with the same care and attention to detail you'd expect, they are the very best we can design and include explainers and video links where required. You keep the programme and can reuse as much as you want. No jargon, plain simple English, and everything you need IN the plan. Train Different!

All swim bike run boosts here