THIS PLAN

This 20 WEEK plan is aimed at the intermediate athlete. You're racing a hilly marathon, training terrain is hilly, or you prefer run strength over speed. If your marathon or training terrain is 'flatter' 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 increase threshold and threshold tolerance and therefore how long you can hold race 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

'INTERMEDIATE' Well conditioned endurance runner and recognised as 'fast'. You finish near the front of the 'good for age' category and are free from/manage well any chronic injuries. Not your first marathon and seeking a PR/PR. 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

Between 3:15 to 3:30 (approx 4:36 to 5:00 per k / 7:30 to 8:00 per mi)

Female

Between 3:20 and 3:40 (approx 4:48 to 5:14 per k / 7:42 to 8:28 per ml)

View other ability plans and their run splits 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 and our 'magic mile' protocol to set easy run effort. We follow strong before long principles. You'll build to approx 70K max weekly volume over 4-5 key sessions a week. At INTERMEDIATE level we assume a good history of longer distance running, great base fitness and no injuries / manageable injuries as hilly training places a stress on lower limbs. You'll be comfortable running 80min plus long runs already. Plan 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

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. INTERMEDIATE ability volume, race-effort runs and intervals are higher intensity than ATHLETE, lower than ADVANCED. All workouts have built in progression challenge - they get more challenging as you approach race fitness

TIMING

Download to MONDAY of your training 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