Marathon Advanced Training Plan
This 16-week marathon advanced training plan averages 55 miles (88 km)/week with 4 – 6 runs/week (2 of which are optional). It includes easy runs, long runs, threshold runs, VO2max intervals, and repetitions.
The long run starts at 11 miles (18 km) and peaks at 19 miles (30 km) in week 12.
4SPEED™ funnel periodization – designed to enhance your general endurance, lactate threshold, VO2max, and neuromuscular power specific to the demands of the marathon.
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Click here to learn more about the training method
1. Foundation - This is the base + speed phase which is characterized by extreme polarization.
2. Pre-Competition - This is the fitness phase with a focus on VO2max and lactate threshold.
3. Race-Specific - This is the sharpening phase where your race-fitness is brought to a peak.