Marathon: advanced

An eighteen-week plan of six runs a week for experienced marathoners. It has two quality sessions a week, a mid-week medium-long run and a long run peaking at 34 km, with long blocks at marathon pace in the second half. Every fourth week is lighter, and a three-week taper brings you to race day fresh.

Runners with a half marathon of about 1:28 who already run 55 km or more a week.

Length

18 weeks

Runs a week

Up to 6

Biggest week

8 h 10 min

Level

Advanced

Weekly running time, week 1 to week 18

Paces for a 3:05:00 goal. You'll set your own when you start.

Easy

5:05 /km

Long run

4:55 /km

Threshold

4:05 /km

Goal

4:20 /km

3:50 /km

Mile

3:35 /km

Week by week

Quality

Long run

Easy

Race

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week 1

5 h 45 min

Week 2

6 h 15 min

Week 3

6 h 25 min

Week 4

5 h 40 min

Week 5

6 h 35 min

Week 6

7 h 5 min

Week 7

7 h 30 min

Week 8

6 h 15 min

Week 9

7 h 35 min

Week 10

7 h 40 min

Week 11

8 h

Week 12

6 h 30 min

Week 13

8 h 10 min

Week 14

7 h 35 min

Week 15

8 h 10 min

Week 16

6 h 50 min

Week 17

5 h 30 min

Week 18

5 h 50 min

Rest Fri

Days are a suggestion: once you start, you can move any session to another day that week. Not sure of your goal? Predict it from a recent race.

The workouts

45 different sessions make up its 108 runs. Open one to see it in full, or run it on its own.

Marathon: advanced

Week by week

The workouts

Easy runs

Long runs

Tempo and threshold

Intervals

Speed and sprints

Races and time trials