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. The week begins with speed work requiring restraint to hit efforts appropriate to Marathon racing, midweek is faster shorter mixed threshold sessions. Weekends feature longer race effort workouts combining endurance, surging and speed intervals. Specificity builds confidence and familiarity with running at race effort, building resilience and pacing judgement. Week one run tests reset your effort / pace benchmarks. All subsequent sessions then calibrate to your results, precisely showing the effort / pace required for the session. No more guesswork and running at others’ paces

View Boost structure

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

WHO’S IT FOR?

Suitable for athletes at (age adjusted equivalent) 65-75% (good for age) and probably already running 4-5 times a week for around 5+ hours. If your run is markedly stronger than download an Advanced (ADV) half marathon run boost whose session HR intensity is higher. We don't do an ATHLETE boost as athletes are better served building endurance and consistency

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

EQUIPMENT

Ideally a device to record effort. 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. When used, HR or pace targets show for the session or interval, meaning you’re always running smart. Most watches can also download the structured session directly from Training Peaks. These sessions build on science and experience and ensure faster outcomes

TERRAIN

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

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

For less than $1 a day you get exactly what we give our one-to-one coached athletes; complete programmes that deliver. Built with the same care and attention to detail and the very best we can design. We won't offer paid access to other workouts, make you visit websites for explainers, ask you to join a club or 'team', connect you with 'associate' coaches working under an umbrella brand or constantly email you about coaching and buying your next plan. No jargon, plain simple English, and everything you need IN the plan. Train Different!

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 athletes achieving PBs, Club, Home Nation and World / European championships honours.