You are a competitive runner serious about improving your marathon performance. Here you find sub 3:00, 2:50, 2:40, and 2:30 hour time goal plans in 8, 12, 16, and 20 week versions. 

Not an advanced runner? Check out the beginner or intermediate plan.

Effective Marathon Workouts

My training plans use 12 workout types (sometimes used in combinations) across the 5 training zones. The emphasis of the workouts is tailored to the demands of advanced marathon training.

Zone 1 + 2

Runs at a conversational pace to develop your aerobic base. 

• Recovery run 
• Easy run
• Moderate run (upper zone 2)
• Long run 

Zone 3

Comfortably hard workouts to improve your aerobic and anaerobic threshold. 

• Marathon pace (aerobic threshold)
• 30K/HM pace
• 15K pace (lactate threshold)
• 10K pace 

Zone 4

Challenging interval workouts to increase your aerobic capacity (VO2max).

• Intervals @ 5K pace
• Intervals @ 3K pace

Zone 5

Fast repetitions to enhance your muscular strength, speed, and running economy.

• Repetitions @ 1500m pace
• Short hill sprints

Tempo runs, VO2max intervals, and repetitions are spread throughout the training plan in moderate amounts. Approximately 80 percent of your weekly mileage is at an easy pace. 

Smart Training Progression

The marathon advanced programs gradually progress from general endurance and speed to marathon race-specific intensities. The following list outlines the 5 training blocks. Whether you choose an 8, 12, 16, or 20-week plan depends on your race date. But note that a longer plan starts easier than a shorter one.

Week 20 – 17 (Base Training I)

Aerobic base training with short hill sprints to build strength and injury resilience.

Day 1 = Easy + hill sprints
Day 2 = Easy/moderate
Day 3 = Easy + hill sprints
Day 4 = Easy/moderate
Day 5 – 
Day 6 = Long run
Day 7 = Easy

Week 16 – 13 (Base Training II)

Increasing weekly mileage, including high-end aerobic training and Fartleks.

Day 1 = Fartlek
Day 2 = Moderate
Day 3 = Easy + hill sprints
Day 4 = Moderate/marathon pace
Day 5 – 
Day 6 = Long run/progression
Day 7 = Easy

Week 12 – 9 (Fundamental)

More extensive Fartleks, high-end aerobic efforts, and long progression runs.

Day 1 = 10K/5K pace
Day 2 = Easy/moderate
Day 3 = Easy + hill sprints
Day 4 = 30K/HM pace
Day 5 – 
Day 6 = Long run/progression
Day 7 = Easy

Week 8 – 5 (Pre-Competition)

Inclusion of lactate threshold training and VO2max intervals.

Day 1 = 10K/5K pace
Day 2 = Easy/moderate
Day 3 = Easy + hill sprints
Day 4 = HM/15K pace
Day 5 – 
Day 6 = Long run/marathon pace
Day 7 = Easy

Week 4 – 1 (Race-Specific)

Race-specific training and race taper. 

Day 1 = HM/15K pace
Day 2 = Easy/moderate
Day 3 = Easy + flat sprints
Day 4 = Marathon/HM pace
Day 5 – 
Day 6 = Long run/progression
Day 7 = Easy

A marathon race requires about 1 month of easy running to recover. Rest or cross-train for 3 days, and then gradually build to higher mileage again. I don’t recommend running a marathon more than twice a year.

World Class Training App

All marathon advanced schedules are hosted on TrainingPeaks and FinalSurge. These world-class training apps work hand in hand with your smartwatch to plan, execute, and analyze your training like a pro. 

TrainingPeaks is the leading platform for amateur and professional endurance athletes since 1999.

FinalSurge is an equally sound choice with an excellent interface for all relevant training data. 

Both apps are free of charge in the basic versions. I tend to favor FinalSurge for runners as it’s easier to use.

Personalizing the Marathon Advanced Training Plan

Advanced marathon training plans come in 64 different versions based on 4 criteria:

• Time goal 3:00, 2:50, 2:40, or 2:30 h
• Plan duration of 8, 12, 16, or 20 weeks
• Imperial or metric (miles or km)
• TrainingPeaks or FinalSurge 

But the individualization of your marathon training plan goes 3 steps further:

• Set your personal training zones
• Move workout days freely
• Choose start/race date

That means with a few simple steps you will have a training plan set up that perfectly fits your training level, work/life schedule, and race calendar. You can then sync all workouts with your running smartwatch and start ticking off training sessions toward your goal.

Every marathon advanced training plan includes free email coach support.