MARATHON | [20WK]
ABILITY: INTERMEDIATE
TRAINING METRIC: Threshold HR % / PACE
THIS PLAN
This 20 WEEK plan is aimed at the INTERMEDIATE athlete running a 'flat' marathon or training on flatter or undulating terrain. If your marathon or training terrain is hilly then select a similarly ability racestronger® marathon 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 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
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)
See more plan detail and age grading link below in sample week 'welcome'
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. 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 (flat or flattish 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
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.
lovetri.com|swimwerkx.com