You are an advanced marathon runner targeting a 3:00, 2:50, 2:40, or 2:30 hour time goal.

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

The key to a faster marathon is superior endurance, lactate threshold, VO2 max, and speed. You develop these physiological abilities by optimizing the following 3 training variables:

1. Effective running workouts
2. A balanced training week
3. Intelligent training progression

Effective Running Workouts for the Marathon

A fast marathon time allows for no weakness in any of the training zones. However, marathon preparation emphasizes endurance and lactate threshold training more than is typical for shorter race distances. 

The following  12 training zones and sub-zones are part of the marathon advanced training plan:

• Recovery run
• Easy run / Long run
• Moderate pace
• Marathon pace
• 30K pace (aerobic threshold)
• HM pace
• 15K pace (lactate threshold)
• 10K pace
• 5K pace
• 3K pace (VO2 max)
• 1500m pace
• Power 

The Marathon Advanced Training Week

The 6 to 7-day running week features 2 key workouts and 1 long run. One or two easy runs can be replaced with aerobic cross-training. You can also move the workout days (e.g. long run on Sunday instead of Saturday) as long as they don’t result in hard back-to-back workouts. 

1. Key workout 1
2. Moderate
3. Easy
4. Key Workout 2
5. (Easy)
6. Long Run
7. Easy

Intelligent Training Progression for the Marathon

The marathon advanced training plans consist of conditioning, base, support, and race-specific phases. In other words, the training intensity gradually transitions from general to race-specific efforts.

Conditioning

Throughout the 4-week conditioning phase, you will work on your general endurance and speed. The weekly mileage increases by a moderate amount each week, and 2 of the easy runs include hill sprints to develop muscular strength.

1. Easy + hill sprints
2. Moderate
3. Easy + hill sprints
4. Moderate
5. (Easy)
6. Long Run
7. Easy  

Base Training

During the 6-week base phase, you will continue to build your overall mileage and the long run. On the speed side, Fartleks are introduced with short segments of 5K—3K pace. For aerobic work, one day includes a segment at marathon pace.  

1. Fartlek
2. Moderate
3. Easy
4. Moderate / Mar pace
5. (Easy)
6. Long Run
7. Easy

Support Training

The 6-week support phase develops your VO2 max and lactate threshold. It starts with shorter intervals/segments that will increase in number and duration towards the end of this training block. 

1. Intervals 10K/5K pace
2. Moderate
3. Easy
4. Tempo 30K/HM/15K pace
5. (Easy)
6. Extended Long Run
7. Easy

Race-Specific

In the last few weeks before the race, it is essential to focus on running at your marathon goal pace for longer periods. The first key workout of the week provides direct endurance support and direct speed support. The race taper comes into effect 2 weeks out from your race. 

1. HM/10K pace
2. Moderate
3. Easy
4. Marathon pace
5. (Easy)
6. Long Run
7. Easy

Personalizing the Marathon Advanced Training Plan

You can choose from 48 different versions based on 4 criteria. You may pick a 20, 16, 12, or 8-week training plan. If you have a solid foundation of endurance and speed from recent training and racing, you can opt for the 12 or 8-week plan.

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