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Digital Running Club » Advanced marathon training plan

Advanced marathon training plan

The advanced marathon training plan is meant for experienced runners who want to race a marathon and perform well. It peaks at 88 miles per week and frequently requires more than one run per day. Before attempting the following training schedule, you should have a strong base of fitness. This includes several weeks of running at least 60 miles per week and a minimum of one month performing full body strength training (preferably with weights) 2-3 times per week.  As a bare minimum, the Myrtl routine, basic core strengthening routine, basic leg strengthening routine and basic upper body routine will help keep runners without access to a gym injury free. Continue your strength training until week #14 of the plan.

If you have not yet achieved 60 miles per week of running, work your way up gradually by increasing your weekly mileage by no more than the total number of runs you’ve completed during the week every 3 to 6 weeks. For example, if you run 5 times per week, you can increase your mileage by up to 5 miles every 3 to 6 weeks. If you don’t have time to do that, consider our intermediate marathon training schedule instead. As with all training plans, you should be thoroughly examined by a qualified medical professional before jumping in.

Don’t become obsessed with mileage. While you need to specifically train your body to run for long distances, the physical stress of impact and the mental stress of doing the same thing over and over again may take a toll. It’s okay and even helpful to substitute a cross training activity for an easy workout every so often. Just replace that run with an equal amount of time doing some other cardiovascular activity. If you’ve got a 6 mile easy run scheduled and you normally average 8 minutes per mile on your easy runs, then hop on a stationary bike or swim laps for 45-50 minutes instead. Get over the fact that you only did 82 miles when the plan called for 88. You’ll probably be better off and more prepared to tackle the next week’s mileage.

For most days, the plan is marked with a number indicating the mileage you should run at an easy, conversational pace. Some days, the number is followed by a superscript letter, indicating a speed workout. You’ll find instructions for those workouts at the bottom of the plan. The instructions will refer to “economy“, “high aerobic“, “VO2max” and “Threshold“ paces. You can determine these paces for your current level of fitness based on a recent race time using our handy pace calculator. Other days, there are two numbers with a + between. On those days, run the first workout in the morning and the second in the evening (or vice versa).

Click for a printable version of this training plan.


Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Week #1 6+4 8A+4 6+4 8+4 6 10 6 66
Week #2 6+4 8B+4 8+4 8+4 6 15 3 70
Week #3 6+4 8A+4 8+4 8+4 6 10C Off 62
Week #4 8+4 8B+4 10+4 8+4 8 16 6 80
Week #5 8+4 12D + 4 8+4 8E + 4 8 16 4 80
Week #6 6+4 8B 6+4 8F 8 18 Off 62
Week #7 10+4 10G + 4 8+4 8+4 8 20 8 88
Week #8 10+4 12H + 4 8+4 8+4 8 20 Off 80
Week #9 8+4 10I 6 6+4 8 18J Off 64
Week #10 10+4 12K 8+4 10+4 8 22 6 88
Week #11 10+4 15L 6+4 8+4 6 22 Off 79
Week #12 8+4 10G  8 6 6 20M Off 62
Week #13 8 16N 8+4 8+4 8+4 24 4 88
Week #14 8 14O 8 8+4 6 22 Off 70
Week #15 6 14P 6 8 8 20M Off 62
Week #16 6 14O 6 8 8 20M Off 62
Week #17 6 12Q 6 8 8 12 Off 52
Week #18 10 8R 6 3 Off 3 Race(26.2) 56.2



INSTRUCTIONS

A: 1 mile warm-up + 12 x (400 m Economy pace + 400 m recovery jog) + 1 mile cool down

B: 1 mile warm-up + 5x(1200 m VO2max pace + 400 m jogs) + 2 miles cool down

C: 2 miles warm-up + 2 miles threshold pace + 6 miles easy

D: 2 miles warm-up + 2 x (2 miles threshold pace) + 6 miles easy

E: 1 mile warm-up + 6 x (1200 m VO2max pace + 400 m jog) + 1 mile cool down

F: 1 mile warm-up + 8 x (1200 m threshold pace + 1 min rest) + 1 mile cool down

G: 1 mile warm-up + 4 x (2 miles threshold pace + 2 min rest) + 1 mile cool down

H: 2 miles warm-up + 4 x (1200 m threshold pace + 1 min rest) + 7 miles easy

I: 2 miles warm-up + 2 x (3 miles threshold pace + 3 min rest) + 2 miles cool down

J: 12 miles easy + 6 miles high aerobic pace

K: 2 miles easy + 2 x (3 miles threshold pace + 1 mile easy) + 2 miles easy

L: 2 miles warm-up + 4 x (1.5 miles threshold pace + 2 min rest) + 7 miles easy

M: 10 miles easy + 2 miles threshold pace + 2 miles easy + 6 miles high aerobic pace

N: 2 x (4 miles easy + 3 miles threshold pace) + 2 miles easy

O: 6 miles easy + 6 x (1 mile threshold pace + 1 min rest) + 2 miles easy

P: 1 mile easy + 4 x (2 miles threshold pace + 1 mile easy) + 1 mile easy

Q: 2 miles easy+4 miles high aerobic pace+2miles easy+2 miles threshold pace + 2 miles easy

R: 2 miles easy + 4 x (1200 m threshold pace + 400 m jog)+2 miles easy


Pace Calculator

Use our pace calculator below to determine your Easy, Economy, VO2max, Threshold and High Aerobic paces.