Marathon Training Plan - Elite

This 22-week training plan is intended for the elite-level marathoner who wants to take his/her training and racing to a whole new level. This program is appropriate for the male athlete who runs at, or below, 2:55, and the female athlete who runs at, or below, 3:15. The general overview of this particular season plan can be found [HERE]. The specific workouts, below, have all been developed from the season plan.

This season plan includes 8 weeks of strength work, broken into two different phases. The Adaptation Phase is intended to prepare the joints and soft-tissue for the upcoming load of the Max Strength Phase, through very, very light weight work, and is not intended to build strength. The Max Strength Phase is intended to build lean muscle mass through exercises that use very heavy weights. Once completing the formal strength work, during the first 8 weeks of the training program, core work is assigned to help maintain the new lean muscle mass. More detailed descriptions of the strength work recommended for each of the two strength phases, as well as the core routine, can be found [HERE] with our 1-1 Coaching & Mission Plan programs.

Each workout in this training plan has a purpose. There are no junk miles! The purpose of each run is described by its intensity. The intensities of the workouts are either recovery (ZR), endurance (Z1), tempo (Z2), or best sustainable efforts of hill bounding and track work. Heart rate zones are very specific to the individual athlete. Your specific heart rate zones can be calculated based upon your past race data, using our [Heart Rate Calculator]. You can expect that these heart rate zones will probably call for you to run at a lower intensity and perceived exertion than you are accustomed to. This is a very common occurrence, when switching over to a Your 26.2 training plan. Though these initial training paces may seem very slow, and too easy, they will improve and become more difficult pretty quickly.

Hill work is typically completed through hill bounding repeats. Hill bounding repeats are intended to develop very specific run strength. Track work is used to develop the anaerobic system of energy production, only once the aerobic system has been adequately developed. Specific track intervals have been outlined within the training program. To read how Your 26.2 recommends that you execute the specific hill bounding workout, track repeats, as well as ZR, Z1, and Z2 runs, click [HERE] to access with our 1-1 Coaching & Mission Plan programs. You are welcome to have your FREE training plan loaded into an interactive training log with Addaero Solo by request [HERE].

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Week # Monday Tuesday Wednesday Thursday Friday Saturday Sunday


1

Lift:

Adaptation

Strength

Run:

53 min

@Z1

Lift:

Adaptation

Strength

Run:

53 min

@Z1

Lift:

Adaptation

Strength

Run:

54 min

@Z1

Long Run:

68 min

@Z1


2

Lift:

Adaptation

Strength

Run:

58 min

@Z1

Lift:

Adaptation

Strength

Run:

58 min

@Z1

Lift:

Adaptation

Strength

Run:

61 min

@Z1

Long Run:

76 min

@Z1


3

Lift:

Max

Strength

Run:

53 min

@Z1

Run:

35 min

@Z1

Lift:

Max

Strength

Run:

53 min

@Z1

Run:

74 min

@Z1

Long Run:

98 min

@Z1


 

 

4

Lift:

Max

Strength

Run:

36 min

@Z1

Lift:

Max

Strength

Run:

45 min

@Z1


OFF


Run:

25 min

@ZR

Race:

5k



5

Lift:

Max

Strength

Run:

53 min

@Z1

Run:

35 min

@Z1

Lift:

Max

Strength

Run:

53 min

@Z1

Run:

74 min

@Z1

Long Run:

98 min

@Z1


6

Lift:

Max

Strength

Run:

56 min

@Z1

Run:

40 min

@Z1

Lift:

Max

Strength

Run:

56 min

@Z1

Run:

80 min

@Z1

Long Run:

100 min

@Z1


7

Lift:

Max

Strength

Run:

62 min

@Z1

Run:

40 min

@Z1

Lift:

Max

Strength

Run:

61 min

@Z1

Run:

86 min

@Z1

Long Run:

107 min

@Z1


8

Lift:

Max

Strength

Run:

45 min

@Z1

Lift:

Max

Strength

Run:

60 min

@Z1


OFF


Run:

25 min

@ZR

Race:

5k



9


Core Work


Run:

65 min

@Z1

Run:

30 min

@ZR

Hill Work:

70 min

6xBounding


Core Work


Run:

82 min

@Z1

Long Run:

120 min

93@Z1/27@Z2

 

 


10

 


Core Work


Tempo:

65 min

2x8@Z2

Run:

25 min

@ZR

Hill Work:

75 min

7xBounding

Run:

21min@ZR

Core Work

Run:

85 min

@Z1

Long Run:

120 min

90@Z1/30@Z2

 

 

 

 


11

 


Core Work


Tempo:

70 min

2x12@Z2

Run:

30 min

@ZR

Hill Work:

75 min

8xBounding

Run:

21min@ZR

Core Work

Run:

90 min

@Z1

Split Run:

39@Z1/21@Z2

60 min @Z1

 

 

 

 


12

 

 

Run:

35 min

@ZR/Z1


Core Work


Run:

60 min

@Z1/Z2

Run:

45 min

@ZR/Z1


OFF


Run:

30 min

@ZR

Race:

10k

Core Work


13


Core Work


Run:

70 min

@Z1

Run:

36 min

@ZR

Speed Work:

75 min

12x400


Core Work


Run:

90 min

@Z1

Long Run:

120 min

83@Z1/37@Z2


14


Core Work


Tempo Run:

75 min

2x17@Z2

Run:

21 min

@ZR

Speed Work:

75 min

4x800,6x400

Run:

20min@ZR

Core Work

Run:

95 min

@Z1

Long Run:

130 min

89@Z1/41@Z2


15


Core Work


Tempo Run:

75 min

2x20@Z2

Run:

30 min

@ZR

Speed Work:

75 min

5x800,6x400

Run:

25min@ZR

Core Work

Run:

95 min

@Z1

Long Run:

140 min

95@Z1/45@Z2

 

 

 

 


16

 


Core Work


Tempo:

75 min

2x20@Z2

Run:

20 min

@ZR

Speed Work:

75 min

3xMile,3x800

Run:

20min@ZR

Core Work

Run:

100 min

@Z1

Split Run:

31@Z1/49@Z2

80 min @Z1

 


17

 

Run:

32 min

@ZR/Z1


Core Work


Run:

45 min

@Z1/Z2

Run:

35 min

@ZR/Z1

Run:

30 min

@ZR


OFF


Race:

Half-Marathon

Core Work


18

Run:

29min@ZR

Core Work

Run:

35 min

@ZR/Z1

Run:

40 min

@ZR/Z1

Run:

65 min

@Z1

Run:

35min@ZR

Core Work

Run:

100 min

@Z1

Split Run:

90 min @Z1

90 min @Z1


19

Run:

31min@ZR

Core Work

Tempo Run:

75 min

2x20@Z2

Run:

35min@ZR

Core Work

Speed Work:

75 min

1x5k,3xMile

Run:

35 min

@ZR

Run:

105 min

@Z1

Long Run:

150 min

90@Z1/60@Z2


20


Core Work


Run:

35 min

@Z1

Run:

60 min

@Z1/Z2


OFF


Run:

30min@ZR

Core Work

Race Sim:

120 min

90@Z1/30@Z2

Run:

33 min

@ZR


21

Run:

35 min

@ZR

Tempo Run:

75 min

2x10@Z2

Run:

35min@ZR

Core Work

Over/Under:

75 min

3x1 Mile

Run:

35 min

@ZR

Run:

60 min

@Z1

Split Run:

45 min@Z1/Z2

45 min@Z1/Z2


22

Run:

27 min

@ZR/Z1


OFF


Tempo Run:

65 min

5xMile @Z2

Run:

35 min

@ZR/Z1

Run:

25 min

@ZR


OFF


Race:

Marathon

 

 


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