THIS PLAN

This 20 WEEK plan is aimed at the advanced athlete running a 'flat' marathon or training on flatter terrain. If your marathon or training terrain is hilly then select the same ability 'hilly' plan

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

'ADVANCED' You are top of your game and regularly finish top 1-5% in your age group or overall race. You are certainly 'good for age' or similar ability at half marathon. Running one of the 7-9 marathlon majors, qualifying for Boston or going for the current 6 star medal collection. Translate and compare your run times with the age graded guide range below. Input your age here

Open / Male

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

Female

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

We do ONE AG World Champs plan, view it, hilly plans and other abilities /durations here

CONTENT

Av 5-6Hrs over 5 workouts/week

Fresh, different, highly rated and current. Many sessions pro derived. We follow strong-before-long, and fast-before-far principles. Includes all run tests and our 'magic mile' protocol to set easy run effort. 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're comfortable running 80min+ 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 racing and training content. See more plan detail in sample week 'welcome' below

PERSONALISED & PROVEN

This marathon plan (flat or undulating marathon course) follows a race-proven format with pacing and effort based on your personal run test results. Many following this plan have achieved good for age qualification, PRs/PRs and club records. ADVANCED ability volume, race effort runs and intervals are higher intensity than INTERMEDIATE and (experienced) ATHLETE. All workouts have built in progression meaning they get tougher as you approach race fitness

TIMING

Download this marathon plan to MONDAY of the week you want your training to start

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 complete plan to suit you, the athlete, with no more compromise. View all racestronger®CUSTOM modular plans and speed boosts here