THIS 20 WEEK PLAN

Is for those aiming for the World Age Group Championships. You're an unusual athlete and we do just ONE plan for your ability

TRAINING METRIC

In training we favour HR over pace - pace is an outcome of more oxygen efficient running and our aim is to raise threshold and threshold tolerance therefore improving your ability to hold a specific pace. You will see a close correlation between the two by the end of this plan (read why below in sample week 'rationale'). You can monitor both with feel come race day

ABILITY

'AGE GROUP' means you are top of your game run-wise and have qualified or want to qualify for Age Group World Champs. You're experienced, injury free, self aware and smart at managing your response to training. You're talented, consistent with high compliance in your training. You research widely, know your strengths and weaknesses inside-out and are an efficient and economic runner. Regarded by your peers as very fast. You'll build to approx 80+ K per week at peak over 4-6 runs per week. You're targeting:

AG WORLD CHAMPIONSHIP level
(As of 2025 September)

AGE Open/Male Female

40-44 2:35 3:04
45-49 2:42 3:12
50-54 2:48 3:20
55-59 2:57 3:32

60-64 3:10 3:49
65-69 3:26 4:13
70-74 3:40 4:32

75-79 4:06 5:15
80+ 4:40 5:30

See more plan detail below in sample week 'welcome'. View other ability plans / durations here

CONTENT

Av 6Hrs over 5 workouts/week

Fresh, different, race-proven and current. Many sessions taken from the pro field. All run tests appropriate for long distance running. We follow strong-before-long, and fast-before-far principles. View detailed content in sample week 'welcome and ability check' below. Plan includes run tests,(incl 'Magic Mile'), race simulations, one week specific taper, flexible race week download schedule, full S&C and free access to the world's most comprehensive racing and training content

PERSONALISED & PROVEN

This marathon plan follows a race-proven format with easy runs, marathon efforts and speedwork based on your personal run test results. This plan is as used by dozens of our runners gaining club records, PBs/PRs and good for age. All workouts have built in progression meaning that sessions have increased challenge as your race fitness improves

TIMING

Download this marathon plan to MONDAY of the week you want your training to start

SPEED BOOSTS

Happy with your slower endurance training but could do with more speed?
View structured 8 week marathon appropriate run speed boosts here

MULTISPORT ASPIRATIONS?

Ever wanted to do a reverse Alex Yee? Worried about your ability in bike or swim not matching your run prowess? Then use our racestronger®CUSTOM modular plans that allow you to combine different ability individual swim bike run disciplines together into one complete plan to suit you, the athlete, with no more compromise. Visit racestronger.com to view modular plans. View all racestronger®CUSTOM modular plans and speed boosts here