This 24-week Advanced Marathon Training Plan is designed for experienced runners who already have a solid running background and are preparing for a full marathon with a structured, performance-focused approach.
This plan is best suited for runners who are already comfortable running 5 days per week, averaging approximately 50-60 km per week before starting the plan, and completing long runs of around 20-24 km. It is not a beginner marathon plan. The plan is built for runners who want to improve their marathon performance, not just finish the distance.
The program gradually progresses from aerobic and threshold development into marathon-specific preparation, including long runs, threshold workouts, recovery runs, and a structured taper before race day. Weekly running volume peaks at approximately 90-96 km, with planned recovery weeks throughout the program.
The plan includes one complete rest day every week. During recovery weeks, some low-impact cycling sessions are included to help maintain aerobic fitness while reducing the mechanical load from running.
The plan also includes two bodyweight strength sessions per week, focused on single-leg control, calf strength, core stability, hip stability, and running durability. No gym equipment or weights are required.
Recommended equipment:
GPS running watch
Heart-rate monitor
Access to a bike, indoor trainer, or stationary bike for cross-training
Comfortable space for bodyweight strength training
Each workout includes a clear purpose, pacing guidance, and effort description so you understand not only what to do, but why you are doing it.
This is a structured advanced training plan, but small adjustments may still be needed depending on your schedule, recovery, fatigue, and life stress. If needed, minor changes can be made to fit your weekly routine while keeping the main structure and key sessions of the plan.
Even if you complete around 85-90% of the plan consistently and recover well, you should be able to arrive at the start line well prepared, confident, and ready to race your marathon.
For questions or small adjustments, feel free to contact me:
Ophir Ravina
+972547664211
Good luck and enjoy the process.
Hi, I’m Ophir Ravina, an endurance coach, biomechanics researcher, bike fitting specialist, and PhD candidate in physiotherapy. I bridge the gap between sports science and racing to help you train smarter, reduce injury risk, and peak for your key events. From ambitious amateurs aiming for a local event to elite riders competing internationally, I'll build a precise, data-driven plan tailored to your life.
visit my website:
https://healthycycling.de