Your 18 Week Marathon Advanced Plan from an 80/20 Endurance Certified Coach
Welcome to your Marathon training plan!
This is an 18 week Advanced training plan with Heart Rate targets. It's ideal for experienced and competitive runners who are prepared to train twice a day to improve their marathon running performance.
80/20 training is highly effective and you spend 80% of your time working out at a low intensity and 20% at a high intensity.
This method will enable you to get your volume of running needed for your marathon without breaking down and helping to avoid injury. Runs will become more pleasant and less draining You'll carry less fatigue from one run to the next Your performance will improve in the few high-intensity runs. Your fitness levels will reach new heights.
Before you begin the plan, build your training to the point where you are running at least three times a week, including some short efforts at moderate and high intensities and some easy runs of at least ten miles (16 km) and where you are doing aerobic exercise 7 times per week.
The training load starts at 6 hours and 50 minutes in week 1 and peaks at 10 hours and 55 minutes in week 16.
The plan includes the option to cross train and strength & conditioning to help avoid injury on your 18 week journey to your marathon.
What's in the plan:
- Run sessions with Heart Rate for your smart watch like Garmin, Coros, Polar etc.
- One Strength & Conditioning Session to help you prevent injury
- Strength session is body weight so no need for gym equipment and the session has videos to follow
- One 7-minute Runners Stretch session per week
- Training & Race Tips
- Email access to your coach
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.
My name is Karen and I live in Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach and Coach Educator, 8020 Endurance Certified Coach and qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.
Karen has an MSc in Sports Performance Coaching.
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Good luck with your training and Marathon event!
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.