THIS PLAN

This 20 WEEK plan is aimed at the ATHLETE ability runner taking part in a 'flat' marathon or training on flatter / undulating terrain. If your marathon or training terrain is hilly then select the same ability plan with '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 will 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

'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 structure, a little speed and change-of-pace ability. Use this description primarily to inform this plan's suitability for you. Translate and compare your run times with the age graded guide range below. Input your age 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 the hilly version of this plan 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. All appropriate run tests including our 'magic mile' test to set effort for longer easier runs. We follow strong-before-long, and fast-before-far principles. You'll build over 4-5 weekly key run sessions to approx 65K per week at peak volume. We assume a good history of longer distance running, great base fitness, and no or manageable injuries. You'll be comfortable running 80min plus long runs already. Plan includes one week specific taper and flexible race week download schedule, full self-directed S&C and free access to the world's most comprehensive racing and training content

PERSONALISED & PROVEN

This marathon plan (flat or flattish marathon course) follows a race-proven format with effort based on your personal run test results. Many of our athletes have obtained good for age, PB/PRs and club records using our plans. Experienced ATHLETE plans follow similar structure to higher ability plans but race intensity is slightly lower, intervals are less taxing and peak volume lower. All workouts have built in 'smart' progression - non-easy workouts get tougher through the plan to match your improvements as you approach race fitness

TIMING

Download to MONDAY of your training start week

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 no-compromise complete plan to suit you. View all racestronger®CUSTOM modular plans and speed boosts here