Before you start: Advanced plans assume several successful marathon blocks, at least two marathons finished, and a current base of about 65–70 mi/wk with a 16-mile long run. You should be healthy, used to two quality days plus a long run, and comfortable with back-to-back hard days. Over 18 weeks you'll build specific endurance at and around marathon pace on top of a big aerobic base, so you reach the start line strong enough to grind out the last 10K.
This is the Grinder approach scaled up to the marathon. Each week has one aerobic-power or threshold session and one long fast run, and everything in between is easy Zone 2 running, regeneration runs and hill sprints. Long runs build from progressions to 18–20 mi runs with 14–16 mi near or at marathon pace, plus one 24-mile "grinder" with 18 mi just under MP. Quality moves from long fartleks (2–3 min reps) to ladders, 1K alternations, continuous 3K repeats and a descending 5-4-3-2-1K. Three times the plan stacks two hard days (or a Canova special block, two sessions in one day) and follows them with three easy days. Down weeks fall in weeks 4, 8 (half-marathon tune-up) and 12, and the taper keeps the work honest until two weeks out. Expect about 200 miles at or near marathon pace over the block. Strength twice a week in build weeks. The 24-mile grinder is a quirk of this plan, not a must: if you have any limitation or handicap, cap it at 22 mi or 3 hours.
How to read your workouts: every pace is a % of your threshold pace, so set your run threshold pace in TrainingPeaks (Settings > Zones) and every target scales to you. Pace bands: recovery/float 72-78%, easy 78-84%, steady 84-90%, fast steady / low MP 90-94%, MP 94-97%, M+ 95-98%, HM pace 97-100%, T pace 99-102%, 10k pace 102-105%. Easy, recovery and medium-long runs use heart rate (set threshold HR too): easy (Zone 2) is 80-88% of threshold HR, recovery runs and doubles 75-83%, LT reps 95-100%, and strides and sprints inside HR runs 80-110% ("smooth and fast"). Heart rate is a guide, not a rule. The optional second runs (Mon/Thu PM, 30 min recovery at 75-83%) are only for runners who already double. Health first: if pain would cost you 3 days of training, stop and call it a day (the 3-day rule).
Certifications:
USATF Marathon Specialist, 2024
Safesport, 2024
USATF Cross Country Coaching Certification, 2022
NFHS Interscholastic Head Coach Certification, 2012
Coaching Honors
2 x MVL Coach of the Year, 2012, 2013
Sierra Ridge Academy Coach of the Year, 2013
10+ years of experience coaching youths and adults in events ranging from the mile to the marathon.
Whether you're just starting to run, looking to set PRs, or just want to feel good running, I'm ready to help you reach your goal!