THIS PLAN

This 24 WEEK plan is aimed at the advanced 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 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 in sample week 'rationale' below), You can monitor both with feel come race day

ABILITY

'ADVANCED' Regularly finishing top places and times in your age group or overall race if not podium positions. You are certainly 'good for age' or similar ability at half marathon. Running one of the 7-9 marathon 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)

View hilly course plans 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. Includes all run tests and our 'magic mile' protocol to set easy run effort. We follow strong-before-long, and fast-before-far principles. After a 4 week volume and speed acclimation block you'll build over 20 weeks to approx 70K max weekly volume with 4-5 key sessions a week. We assume great base fitness, no injuries, and easy speed in place. You're comfortable running 80min+ already. 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 all included. 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 plan to the MONDAY of your 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