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The marathon training plan below has been designed with advanced endurance athletes in mind. As an experienced distance runner, you'll already be aware of many of the general principles of training AND those unique to marathon training. Long Distance RunsRemember, long runs in this marathon training plan are NOT run at race pace - save that for shorter sessions.
Strength SessionsThe advanced marathon training plan starts with 6 weeks of strength training 2days per week.
Here is the full 18-week Advanced marathon training plan.You can re-arrange days to fit your schedule - just be sure to allow adequate recovery following those 18-20 milers!
This is an example of a simple periodized marathon training plan - nothing overly complicated because it doesn't need to be.While there ARE guidelines to follow, there is no exacting scientific formula.
Fitness Tests - Step Number 1 To Athletic Success Mar 25, 16 11:53 AMFitness tests form the foundation of any good sports training program. A printable exercise log is very useful for helping you keep track of your accomplishments and progress. Use this Exercise Log spreadsheet to track your daily fitness and strength training progress, as well as your daily weight, hours of sleep, and daily calorie intake. One Rep Max (1RM): See the Workout Chart for information about calculating your one-rep max.
Light: You can sing loudly while performing the activity (don't do this at the gym or people will get annoyed and thing you're crazy).



Below are some of the most important considerations for an advanced marathon training plan. Below is a description of each.If you have a course set out with distance markers that's fine. Along with Interval Training and Hill Climbs, Fartlek training will help to improve lactate tolerance and in some cases VO2max. For the uninitiated, it's simply bouts of intense activity separated with short, active rest periods.
Hill running provides additional resistance and offers a nice change of pace to flat running. I'd recommend using the template so that you can save a copy of your exercise plan and make changes easily as you increase your strength and endurance or change exercises.
They have a greater tolerance to discomfort so they are less likely to adhere to their body's demands for rest. If your muscles haven't fully recovered from a strenuous run, a weights session will be more detrimental than it will beneficial.Stick also to full body, compound exercises. If on any particular morning it is 60bpm or higher, that can be an early indication that you are overstretched and need additional time to recover. Our exercise logs let you record both aerobic and strength training exercises and come in either a 2-day or 3-day format.
Couple that with a false logic that more training miles equates directly to greater fitness and the result is over-training.


If it's longer then simply run 400m before turning round.The format is the same also for interval training only with 400m splits rather than 800m.
One of the biggest mistakes you can make is to perform your long runs at your target race pace. More on this below.TaperingIf over-training during the plan is a problem, too many miles in the month leading up to the race is perhaps the number one error found in a typical marathon training plan. Avoid runs longer than 10 miles during this last month - it can take that amount of time for ligaments, tendons and connective tissue etc.
Covering 60 plus miles per week, at a continuous pace can quickly lead to mental and physical stagnation. Instead, incorporate interval training, fartlek training, hill climbs and some running-specific strength and power exercises.
Not only will they help to keep you mentally fresh, there are sound physiological reasons for perform shorter, more intense training sessions during the week.Strength TrainingSo long as it's specific to long distance running, strength conditioning is an important and beneficial adjunct to running sessions. Not only can it improve running gait and economy, strength conditioning can also prevent and reverse the imbalances inherent with any long-term, repetitive training.



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