As we get older our ability to recover reduces, we simply cannot do the volume and frequency of intensity we use, however, our desire to be competitive against our peers is as strong as ever. This plan is tried and tested in helping men and women in the Masters age-groups achieve GFA qualification for the World Marathon Majors and Boston. it simply works.

It is primarily geared around four run days per week, with guidance for Strength and Conditioning work provided on the none running days. The run days are focused on the development of aerobic base, progressive lactate threshold advancement, and marathon race pace progression.
It is assumed on commencement of the plan the participantant will have a good level of run fitness, comfortably being able to complete 90mins as their weekly long run. The plan operates a model of two weeks build followed by one week recovery throughout the 16 weeks, so, five two week periods of progression, interspaced with recovery weeks, followed at the end by a two week taper.

The plans principle development sessions include; steady state long runs, LT1 marathon race pace sessions, LT2 lactate threshold development sessions, which include two double threshold days (week 8 week 11), featuring an LT1 session on Sunday morning and an LT2 session Sunday evening.