Marathon 16 Week Advanced Training Plan

Average Weekly Training Hours 06:40
Training Load By Week
Average Weekly Training Hours 06:40
Training Load By Week

This marathon plan is geared towards the individual who has a solid base, which included speed as well as speed endurance / threshold work. This plan incorporates all quality aspects required: Aerobic, high aerobic, speed, and speed endurance. The focus of this plan is on quality rather than quantity allowing for a high performance approach, targeting a fast effort on marathon race day. There is a baseline regression rate test early in the plan, with a spreadsheet that will then enter in some HR data to help dial in heart rate training zones for the duration of the plan. Should you have any questions regarding this plan, please feel free to contact me. dave@podiumtraining.com

Sample Day 2
1:15:00
Regression Rate Test - Track session

Warm up for 10-15 minutes at easy effort. Include some up-tempo efforts of :45 secs or so in duration towards the end. 2-3 efforts will be good getting the HR up and down.

Test:
1 mile or 6 mins at 90-95% effort.
1:30 recovery - jog, walk, etc.
1 mile or 6 mins as fast as you can while holding form.
1:30 recovery
1 mile or 6 min max effort.
1:30 recovery
1 mile or 6 min max effort.

For each mile, split your watch so you get your average HR, and pace, for each mile effort. You'll need all the metrics for each 1 mile split.

Cool down easy as needed.

The average HR for each of the 4 efforts will be your threshold HR for your run sets.

Sample Day 4
1:15:00
Run: Hill Reps 4 x 1km Z2-Z5 1:15hour

W/U: 15- 20min easy Z2 effort with stride outs & dynamic stretching.
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Main Set:
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4 x 1km Hill Reps - 4-5% grade hill @ Threshold or better (Z4-Z5) effort. Or about 10km race pace effort with 10min rotations.
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Your 1km hill rep should take about 10% of the time it takes you to run 10km on the flat. If it takes longer, the hill is too steep. If it takes less, the hill is not steep enough.

For example, if you run 10Km in :40, then the 1km effort should take you 4 minutes, with a 6 minute recovery / return to the starting point.
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Take your time on the down hill sections.
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W/D with remaining time.

Sample Day 6
0:45:00
Run: Recovery Z2 :45min

W/U 15-20min easy
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Main Set: Mixed Terrain @ Z2 effort to low Z3 effort. Recovery effort here..
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Soft Surface if possible.

Sample Day 7
1:15:00
Run: No sets. Z3. 1:15

W/U 15-20min at easy Z2 effort.
Include in the W/U 2-3 up tempo efforts strides of 30sec-1min duration. The goal is to get heart rate up to but not exceed Lactate threshold.
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Main Set: Aerobic Z3 effort. Just focus on time on your feet. Stay below threshold.

Sample Day 9
1:00:00
Run: Aerobic 4 x 6min 1:00

W/U 10-15min at easy Z2 effort.
Include in the W/U 2-3 up tempo efforts or strides of 30sec-1min duration. The goal is to get heart rate up to but not exceed Lactate threshold.
.
Main Set:

4 x 6min @ High Z3 to Low Z4 effort (based on your LT test sets) with 3-4min easy Z2 effort between sets.
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W/D with left over time. Focus on holding good form with a high cadence.

Sample Day 10
1:15:00
Run. Speed 8 x 400m Z5 1:15hour

W/U 15-20min easy in Z2. Include in your warm-up strideouts as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
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Main Set:

8 x 400m on the track. The pace should be about 2-3min faster on average than your normal 10km pace. Remember these should not be all out but rather controled efforts with good form. If you can't run with good form, them slow down until you can.
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Recovery between efforts should be 1:30min in Z2. Take a 3min recovery period after effort 4.
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W/D with remaining time so that you finish around the 1:15 hour mark. Remember recovery is key. If you need to extend the recovery out by :30 sec then please do so. You don't want to be overly tired during this set.

Sample Day 11
1:15:00
Run: Hill Reps 5 x 1km Z2-Z5 1:15hour

W/U: 15- 20min easy Z2 effort with stride outs & dynamic stretching.
.
Main Set:
.
5 x 1km Hill Reps - 4-5% grade hill @ Threshold or better (Z4-Z5) effort. Or about 10km race pace effort with 10min rotations.
.
Your 1km hill rep should take about 10% of the time it takes you to run 10km on the flat. If it takes longer, the hill is too steep. If it takes less, the hill is not steep enough.

For example, if you run 10Km in :40, then the 1km effort should take you 4 minutes, with a 6 minute recovery / return to the starting point.
.
Take your time on the down hill sections.
.
W/D with remaining time.

Dave Burgess
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Podium Training Systems

Dave is dedicated to high performance triathlon and endurance sport coaching. Dave works with athletes of all abilities -first-time to elite- competing in distances from sprint to full Ironman, as well as Xterra. Dave is an expert in swimming analysis, and prides himself on his ability to work with athletes of all levels - whether remote or local.

Dave's goal is to provide athletes with the best coaching and instruction - ensuring the highest possible performance and improvement.