This plan is for someone who has experience running and has already run a marathon but is looking to improve their time and wanting a structured plan that will help them do that.
Additionally, this plan also includes strength work and core work and is structured for someone who is already familiar with doing strength work (not for beginners). You will need access to Barbell, Dumbbells, & Bands.
This plan begins with a functional heart rate threshold test for you to set your HR and Pace zones as HR and Pace are what is used in this plan. The notes on this test are detailed on the workout.
The milage begins at 16 miles and increases steadily by a 2-3 miles each week with 2 de-load weeks (6 & 10). The plan also includes a 2-week taper leading in to race day.
What to expect:
*Scaling milage from 16-45miles in 14 weeks adding 2-3 miles per week with two de-load weeks.
*Running 5 days per week. Typical week will have 2 running workouts, 2 easy runs, & 1 recovery run
* Strength training 2 times per week - 1 heavy lifting day and 1 band work/muscle activation day. (We begin with 1 day for the first few weeks and progress to 2 days per week)
* Core work weekly progressing from 1 day per week to 2 days.