This is a 20-week marathon training plan using traditional 4-week training blocks. The structured workouts are built with lactate threshold heart rate as the measure of intensity. A LTHR test with instructions is included in the plan which makes this plan customized to the ability of the athlete. Some sessions, where heart rate is not the best indicator for intensity (like shorter intervals or hill repeats) are built with RPE.
Each week includes three quality running sessions plus one recovery run, layered on top of your easy aerobic mileage.
The plan opens with a 4-week Base Phase. Athletes starting further than 20 weeks out from race day can repeat this block as many times as needed to close the gap, without disrupting the rest of the plan's progression.
After the Base Phase, the plan moves into the Build Phase, with an emphasis on speed and quality sessions. You'll find a mix of speed work (short hard intervals and hill sessions), threshold work (longer intervals faster than goal marathon pace), and plenty of low-intensity Zone 2 running to build the aerobic engine.
Build 2 shifts to the specific demands of the marathon. This is where you'll see your highest mileage, and intensity moves toward goal race pace, with long runs incorporating marathon-pace segments to build confidence and efficiency at target effort. The mesocycles also shift to 3 weeks at this point to allow for more recovery with the increased workload.
The final three weeks of the plan are taper. With this plan, you will have access to the coach for any questions.
Kari Stuart offers years of experience in training and coaching with advanced knowledge in endurance strength training and conditioning, mental preparation and race execution.