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Marathon Advanced Training Plan
You are an advanced marathon runner targeting a 3:00, 2:50, 2:40, or 2:30 hour time goal.
Not an advanced runner? Check out the beginner or intermediate plan.
The key to a faster marathon is superior endurance, lactate threshold, VO2 max, and speed. You develop these physiological abilities by optimizing the following 3 training variables:
- Effective running workouts
- A balanced training week
- Intelligent training progression
Effective Running Workouts for the Marathon
A fast marathon time allows for no weakness in any of the training zones. However, marathon preparation emphasizes endurance and lactate threshold training more than is typical for shorter race distances.
The following 12 training zones and sub-zones are part of the marathon advanced training plan:
- Recovery run
- Easy run / Long run
- Moderate pace
- Marathon pace
- 30K pace (aerobic threshold)
- HM pace
- 15K pace (lactate threshold)
- 10K pace
- 5K pace
- 3K pace (VO2 max)
- 1500m pace
- Power
The Marathon Advanced Training Week
The 6 to 7-day running week features 2 key workouts and 1 long run. One or two easy runs can be replaced with aerobic cross-training. You can also move the workout days (e.g. long run on Sunday instead of Saturday) as long as they don’t result in hard back-to-back workouts.
- Key workout 1
- Moderate
- Easy
- Key Workout 2
- (Easy)
- Long Run
- Easy
Intelligent Training Progression for the Marathon
The marathon advanced training plans consist of conditioning, base, support, and race-specific phases. In other words, the training intensity gradually transitions from general to race-specific efforts.
Conditioning
Throughout the 4-week conditioning phase, you will work on your general endurance and speed. The weekly mileage increases by a moderate amount each week, and 2 of the easy runs include hill sprints to develop muscular strength.
- Easy + hill sprints
- Moderate
- Easy + hill sprints
- Moderate
- (Easy)
- Long Run
- Easy
Base Training
During the 6-week base phase, you will continue to build your overall mileage and the long run. On the speed side, Fartleks are introduced with short segments of 5K—3K pace. For aerobic work, one day includes a segment at marathon pace.
- Fartlek
- Moderate
- Easy
- Moderate / Mar pace
- (Easy)
- Long Run
- Easy
Support Training
The 6-week support phase develops your VO2 max and lactate threshold. It starts with shorter intervals/segments that will increase in number and duration towards the end of this training block.
- Intervals 10K/5K pace
- Moderate
- Easy
- Tempo 30K/HM/15K pace
- (Easy)
- Extended Long Run
- Easy
Race-Specific
In the last few weeks before the race, it is essential to focus on running at your marathon goal pace for longer periods. The first key workout of the week provides direct endurance support and direct speed support. The race taper comes into effect 2 weeks out from your race.
- HM/10K pace
- Moderate
- Easy
- Marathon pace
- (Easy)
- Long Run
- Easy
Personalizing the Marathon Advanced Training Plan
You can choose from 48 different versions based on 4 criteria. You may pick a 20, 16, 12, or 8-week training plan. If you have a solid foundation of endurance and speed from recent training and racing, you can opt for the 12 or 8-week plan.
- Time goal 3:00, 2:50, 2:40, or 2:30 h
- Plan duration 8, 12, 16 or 20 weeks
- Imperial or metric (miles or km)
- TrainingPeaks or FinalSurge
Advanced Marathon Training Plans
IN MILES
IN KM
Sub 3:00 h
Marathon
sub 3:00 plan in miles
-
43 - 62 miles per week
-
6 runs per week
-
8, 12, 16, 20 weeks
Choose Plan
Set any time goal for this plan
to personalize your pace.
to personalize your pace.
Sub 2:50 h
Marathon
sub 2:50 plan in miles
-
49 - 70 miles per week
-
6 runs per week
-
8, 12, 16, 20 weeks
Choose Plan
Set any time goal for this plan
to personalize your pace.
to personalize your pace.
Sub 2:40 h
Marathon
sub 2:40 plan in miles
-
55 - 78 miles per week
-
7 runs per week
-
8, 12, 16, 20 weeks
Choose Plan
Set any time goal for this plan
to personalize your pace.
to personalize your pace.
Sub 2:30 h
Marathon
sub 2:30 plan in miles
-
57 - 86 miles per week
-
7 runs per week
-
8, 12, 16, 20 weeks
Choose Plan
Set any time goal for this plan
to personalize your pace.
to personalize your pace.
What level?
Choose a plan according to your time goal but make sure you are realistic about it. If you current marathon PR is 4:20 hours then you are unlikely to succeed with a sub 3:00 hour plan.
That said, the weekly mileage of the plan isn’t exact science to achieve a certain time goal. Rather, it is based on experience of what’s necessary to achieve a certain time. For example, you may choose a 4:00 hour plan and achieve 3:30 hours on race day — or vice versa. That means you could use the lower mileage 4:00 hour plan and personalize its zones for for a 3:30 hour time goal or use a 3:30 plan for a 4:00 h time goal (if you are already comfortable with the weekly mileage).
But don’t worry, if a plan turns out to be too easy or too hard for you, I’ll change it for you free of charge within 14 days of your purchase.
Yes, you can fully adjust the plan to your needs.
Training zones
You can personalize the training zones of based on your fitness level for any plan with a click of a mouse button. Take a recent race result (or an educated guess) for your current ability and then update your zones as needed toward your goal race pace.
Training days
You can move your workouts easily with the drag and drop feature. For instance, if you prefer your long run on a Sunday instead of a Saturday, you can change the order of workouts. Just make sure you don’t have any hard back-to-back sessions.
You can also skip or replace some of your easy runs with aerobic cross-training, such as cycling or swimming. But I recommend a minimum of 4 running days per week.
Race Day
By default my plans assume the race is on a Sunday. Should your race fall on a Saturday, then remove Wednesday’s easy run and bring the workouts that follow 1 day forward.
TrainingPeaks and FinalSurge are the leading online training platforms for endurance athletes. Here you can upload your workouts to your running watch and follow the instructions in real-time. Post-workout it syncs your training data where you can observe your progress over time.
Both platforms come in free and paid versions. The free versions work just fine with any of my training plans.
If you want a maximum of training metrics then I suggest you use TrainingPeaks. But for an easy-to-use and beautiful interface I recommend FinalSurge.
You can contact me anytime via email if you have questions about the training plan or training in general.
But for personalized training consider my 1-on-1 online coaching.
