THIS PLAN

This 24 WEEK plan is aimed at the experienced ATHLETE. You're racing a hilly marathon, training terrain is hilly, or you prefer run strength over speed. If your marathon or training terrain is 'flatter' select the same 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 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 some speed, change-of-pace ability and training structure. 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

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 other abilities / durations here

CONTENT

Av 5-6Hrs over 5 workouts/week

Fresh, different, race-proven and current. Many sessions pro derived. All appropriate run tests including our 'magic mile' test to set easy run effort. We follow strong-before-long, and fast-before-far principles. You start with 4 weeks of volume and intensity acclimation before building to approx 65K per week at peak volume. You have strong run history, good base, and no or manageable injuries. You already run 80min+. Plan includes 1 week specific taper, flexible race week 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 marathon plan (hilly or very undulating 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 - workouts get tougher 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