THIS PLAN

This 24 WEEK plan is for the ADVANCED athlete. Racing a hilly marathon, training terrain is hilly, or you prefer run strength over speed. If your marathon or training terrain is 'flatter' select a similarly ability plan without '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

'ADVANCED' Top age group finishes and times if not on podium. 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 flat run times with the age graded guide range below. Input your age here. Calculate hilly course equivalent pacings here

Open Male

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

Female

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

View other abilities / durations here

CONTENT

Av 5-6Hrs over 5 workouts/week

Fresh, different, race-proven and current. Many sessions pro derived. Includes all run tests with our unique 'magic mile' protocol to set easy run effort range. We follow strong-before-long, and fast-before-far principles. You start with a 4-week volume and speed acclimation block from where you'll build over the remaining 20 weeks to approx 70KM max weekly volume. 4-5 runs a week. We assume great base fitness, no injuries, and easy speed in place. You're comfortable running 80min+ 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. See more plan detail in sample week 'welcome' below.

PERSONALISED & PROVEN

This plan (hilly or very undulating 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. ADVANCED ability volume, race-effort runs and intervals are higher intensity than INTERMEDIATE and ATHLETE. 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