You want to improve your marathon Personal Best or you're an experienced runner who's never tackled the marathon before. Let this tried-and-tested 12 week advanced Training Plan guide you towards your goal.

In order to make the most of this Training Plan, I recommend you should have been running consistently and injury-free for at least six months. If you have been out of the game for some time, start with proper base training, maybe even including some speed work. Check out my Base Plans for the right preparation.

Over the course of 12 weeks, we'll get you ready for your marathon PR. The Training Plan adopts a 7 day / 3:1 structure. This means that one training block consists of 7 days. We'll build during 3 blocks (weeks 1-3), followed by 1 recovery block (week 4).
Monday is a rest day, Thursday is reserved for speed workouts and you'll get your runner's high during Sunday's long run. On Thursday and Sunday we've included a 20-minute strength training session. You can fill these in with the strength training that fits you best, whether that is core stability or weight lifting. Do the running sessions first, though, as those are your priority.

Keep in mind, this plan serves as a flexible framework. Customize it to align with your personal goals and life, stay attuned to your body's signals, and seek advice from a coach or healthcare professional when navigating new challenges. It is strongly advised to seek medical clearance from your doctor before beginning any training program.