Advanced Marathon Training Plan

The 18-week Advanced Marathon Training Plan has been carefully created for runners who aim not only to complete a marathon, but to run it at their personal best time. It combines various training methods that aim to strengthen endurance, speed and strength all simultaneously. Included are intervals, which focus on improving speed and cardiovascular efficiency; hill repeats to build strength and stamina; and tempo runs, which train runners to maintain an energetic pace over longer distances. An incremental increase in long run distance will ensure runners can handle marathon distance, while shorter recovery runs allow for active recovery and muscle repair. An advanced plan would assume runners already possessing significant running experience can safely handle increased mileage without risk of injury.

Rest days provide much-needed breaks to help ensure that muscles repair and recover – essential in avoiding overuse injuries. As training builds towards its culmination – marathon day – tapering occurs over subsequent weeks to ease into race day. Reduced mileage and intensity will help ensure that runners’ bodies are well rested for peak performance on race day. An essential aspect of following this advanced plan is listening closely to their body’s signals, staying properly hydrated, and eating adequate nutrition in order to meet increased energy demands. Cross-training, strength training, and flexibility exercises may also be included as complementary forms of cross-training on some rest days or to enhance running sessions in order to create an overall balanced physical condition.

Remember, this plan is only meant as an approximate guide, and any individual using it should tailor it based on their needs, goals, and feedback from their body. Before beginning any fitness regimen, it would be prudent to consult a fitness professional or doctor first.

 

Advanced Marathon Training Plan

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 6 miles easy run 7 miles with intervals 8 miles at marathon pace 6 miles tempo run Rest 10 miles long run 5 miles easy run
2 7 miles easy run 8 miles with intervals 9 miles at marathon pace 7 miles tempo run Rest 12 miles long run 6 miles easy run
3 8 miles easy run 8 miles hill repeats 10 miles at marathon pace 8 miles tempo run Rest 14 miles long run 6 miles recovery run
4 8 miles easy run 9 miles with intervals 11 miles at marathon pace 8 miles tempo run Rest 16 miles long run 7 miles recovery run
5 9 miles easy run 9 miles hill repeats 11 miles at marathon pace 9 miles tempo run Rest 18 miles long run 7 miles recovery run
6 9 miles easy run 10 miles with intervals 12 miles at marathon pace 10 miles tempo run Rest 19 miles long run 8 miles recovery run
7 Rest 10 miles hill repeats 12 miles at marathon pace 10 miles tempo run Rest 20 miles long run 8 miles recovery run
8 10 miles easy run 11 miles with intervals 13 miles at marathon pace 11 miles tempo run Rest 20 miles long run 9 miles recovery run
9 Rest 11 miles hill repeats 13 miles at marathon pace 11 miles tempo run Rest 21 miles long run 9 miles recovery run
10 10 miles easy run 12 miles with intervals 14 miles at marathon pace 12 miles tempo run Rest 22 miles long run 9 miles recovery run
11 11 miles easy run 12 miles hill repeats 14 miles at marathon pace 12 miles tempo run Rest 20 miles long run 10 miles recovery run
12 Rest 13 miles with intervals 15 miles at marathon pace 13 miles tempo run Rest 23 miles long run 10 miles recovery run
13 11 miles easy run 13 miles hill repeats 15 miles at marathon pace 13 miles tempo run Rest 24 miles long run 11 miles recovery run
14 12 miles easy run 14 miles with intervals 16 miles at marathon pace 14 miles tempo run Rest 24 miles long run 11 miles recovery run
15 Rest 14 miles hill repeats 17 miles at marathon pace 15 miles tempo run Rest 20 miles long run 12 miles recovery run
16 12 miles easy run 15 miles with intervals 18 miles at marathon pace 16 miles tempo run Rest 24 miles long run 12 miles recovery run
17 13 miles easy run Rest 8 miles at marathon pace 7 miles tempo run Rest 14 miles long run 7 miles recovery run
18 5 miles shakeout run 4 miles easy run Rest 3 miles at easy pace Rest 2 miles shakeout run Marathon Day