10-Week Marathon Training Plan: Break 2:40

This 10-week marathon training program is designed for experienced runners aiming to achieve a sub-2:40 marathon time. Tailored for athletes who have already run under 2:50, the plan emphasizes a structured combination of high-intensity running, endurance-building long runs, cross-training, and injury prevention.

Program Highlights:

Targeted Speed Work: Includes interval sessions (e.g., 8 x 1000m) and tempo runs at marathon pace to enhance speed endurance and lactate threshold.

Endurance-Focused Long Runs: Weekly long runs progressively build distance and prepare you for the demands of race day.

Cross-Training: Optional cycling sessions provide additional aerobic conditioning without adding impact, reducing injury risk.

Strength and Plyometric Training: Specific strength sessions target leg power, while plyometric exercises enhance running economy and explosiveness.

Injury Prevention: Mobility, balance, and core stability exercises integrated twice weekly help reduce injury risks and ensure consistent training.

Good luck! Ask me anything if you have questions!