THIS PLAN

This 20 WEEK plan is for the ADVANCED athlete. Racing a hilly marathon, training terrain is hilly, or you prefer run strength over speed. If your marathon is flatter then select the same ability plan without 'hilly' in the title

TRAINING METRIC

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

ABILITY

'ADVANCED' You are a very strong and competitive runner, most certainly 'good for age' and finish on or just off the marathon age group podium or you're similar ability over the half distance. Running one of the 7-9 marathon majors, qualifying for Boston or going for the current 6 star medal collection. Translate and compare your flat run times with the age graded guide range below. Input your age here. Calculate hilly course equivalent pacings here

Open Male

Time 2:50 to 3:15 (approx 4:01 to 4:37 per k / 6:29 to 7:26 per mi)

Female

Time 3:00 to 3:30 (approx 4:16 to 4:59 per k / 6:52 to 8:01 per ml)

View flat marathon plans and other abilities /durations here

CONTENT

Av 5-6Hrs over 5 workouts/week

Fresh, different, race-proven and current. Many sessions taken from the pro field. Includes all run tests with a 'magic mile' test to set easy run effort range. We follow strong-before-long, and fast-before-far principles. You'll build to approx 70K max weekly volume over 4-5 key sessions a week. We assume great base fitness, no injuries, and easy speed in place. You'll be comfortable running 80min plus long runs already. Plan also includes race sims, one week specific taper, flexible race week download schedule, full self-directed S&C and free access to the world's most comprehensive endurance racing and training content. See more plan detail in sample week 'welcome' below

PERSONALISED & PROVEN

This plan (hilly or very undulating course) follows a race-proven format with effort based on your personal test results. Many athletes have obtained good for age, PB/PRs and club records using these plans. ADVANCED ability volume, race-effort runs and intervals are higher intensity than INTERMEDIATE and ATHLETE. All workouts have built in progression challenge - they get more challenging as you near race fitness

TIMING

Download this plan to the MONDAY of your start week

SPEED BOOSTS

Happy with your slower endurance training but want more speed?
View structured 8 week marathon 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 no-compromise complete plan to suit you. View all racestronger®CUSTOM modular plans and speed boosts here