Marathon — Intermediate (20 weeks)

Plan Goal: Build marathon-specific economy and sturdy late-race control by layering robust Z3, consistent Z4 blocks, selective hills, and occasional VO₂ bites—without compromising recovery.

Key Focus Areas

Z3 progressions — Longer cruise blocks and “MP feel” alternations.

Threshold blocks (Z4) — Steps/ladders for sustainable power near CP.

Over/unders & hills — Clearance/control near threshold + strength for rolling courses.

Long runs — Toward ~2:40–3:00, a handful with Z3 fast finishes (not every week).

Deloads — W4/8/12/16/20 trim volume & density to keep momentum high.

Perfect For
✅ Consistent marathoners chasing a solid PR.
✅ Can handle 4–5 sessions/week with one quality + one support session most weeks.
✅ Comfortable practicing fueling on every long run >70–80′.

Recommended Add-Ons
✅ Strength 2×/wk (glutes/hamstrings, calves/soleus, trunk anti-rotation).
✅ Fueling targets 40–60 g carbs/hr; sodium plan matched to conditions.
✅ Occasional terrain specificity (gentle inclines/declines).

When to Use It
Primary marathon build ending in a tidy taper (W19–20). Fast-finish long runs peppered in mid/late phase.

What You’ll Finish With
Economical MP, steadier power under fatigue, and a repeatable race-day fueling script.