A marathon training plan designed for those targeting a sub 3 hour finish. Athletes using this plan should be free from any injuries and currently running 4-5x times per week. They should be experienced in training and racing the marathon distance. This plan is contains a high volume of running and will include 6-7 runs per week with one longer run in the week and another at the weekend. The plan also includes email advice for 12 weeks from the date of purchase should you have any general questions about the program.
This peformfitness.london training plan was designed by Keith Sanders. Keith is a Level 2 British Triathlon Coach and a UK Athletics leader in running fitness. He has guided both novice athletes to their first finish and top age groupers to national age group titles. Racing as a competitive age group triathlete himself Keith’s PB’s include a 2hrs 02min Olympic triathlon, an Ironman best time of 9hrs and 8mins and a marathon PB of 2hrs 44mins. He has also competed at the Ironman World Championships in Hawaii in arguably one of the most competitive age groups (M30-34). Find out a little more about Keith at www.performfitness.london This training plan benefits from Keith’s experiences as both an athlete and coach to help guide you towards your best performance yet.
Run an easy pace flat course. Soft ground if possible. This will help you legs to recover from yesterdays long run. Z1-2
Easy aerobic effort
This is a high intensity session and you will be working above aerobic threshold- Quality is the focus of this session
Warm up at an easy pace for 10min +
Preferably on a running track complete
2 x easy strides-
2 x Strides exaggerated arms
2 x Strides high knee focus
2 x Strides Heel to bum focus
2 x Strides all together
13 x 600 @ 3k pace 60RI
1x 200 fast
Complete on trail or soft ground if possible all steady pace
7 miles at half marathon pace
Allow time for warm up and cool down
Race a cross country or 10km race
Keep even pace. Take nutrition you plan on using race day.