16 week marathon plan, built from the structure of my own marathon builds. two sessions a week (Tuesday and Friday) and a long run on Sunday, lighter weeks in weeks 4 and 8, two week taper. long runs build to 2 hr 40 with marathon effort blocks in the back half. includes optional 20 to 25 min strength and mobility sessions on Mondays and Thursdays.
WHO IT'S FOR: experienced runners who've done a marathon or a solid half block before. you should already be running 6 days a week, around 5 to 6 hours a week, with a 1 hr 45 long run feeling comfortable. it peaks at around 9 hours a week. best suited to runners aiming for roughly 2:30 to 3:15. if you're slower than about 3:30, cap the long runs at 2 hr 30.
RPE guide: 2 to 3 very easy, 3 to 4 easy and chatty, 5 to 6 steady, 6 to 7 marathon effort, 7 half marathon effort, 7 to 8 threshold (comfortably hard), 8 to 9 10k effort, 9 5k effort and strides.
not for beginners or anyone coming back from injury. if you're lower volume, keep the sessions and long run and trim the easy days. if you're higher, add easy doubles on Monday and Wednesday. Thursday is rest or very easy, use it. check with your doctor before starting if you have any health concerns. this plan doesn't adjust to you as you go, if you want that, get in touch about coaching at riceyruns.com.