MARATHON HILLY| [20WK]
ABILITY: ATHLETE (EXPERIENCED)
TRAINING METRIC: Threshold HR % / PACE
THIS PLAN
This 20 WEEK plan is aimed at the experienced 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 marathon 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
'ATHLETE' Good club or individual endurance runner seeking PB/PRs, maybe a fast newbie or older masters athlete. Faster than a lot of your peers. Regular runner but may lack a little sustainable speed, change-of-pace ability and training structure. 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
FLAT course time 3:35 to 4:15 (5:05 to 6:02 per k / 8:13 to 9:44 per mi)
Female
FLAT course time 3:45 to 4:30 (5:20 to 6:24 / 8:35 to 10:19 per mi)
View other ability / duration plans 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 experienced ATHLETE 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. ATHLETE ability volume, race-effort runs and intervals are lower intensity than INTERMEDIATE and 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
Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans
Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]
- Ironman certified
- BTF Level II Diploma
- Training Peaks LII
- Wattbike Power Trained
We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.
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