This plan is suitable for recreational marathon runners, including those training for a first marathon. The plan is specifically designed to suit women who are going through menopause and need a flexible approach to training. The plan assumes an ability to run 8 to 9 miles at an easy effort level prior to starting.

The plan is based on training by effort (RPE - Rate of Perceived Exertion) and comprises a mixture of easy effort running (labelled 'easy day' with some short, hard efforts labelled 'hard day'. The key to success is to ensure that the 'easy' runs are run at a very easy effort level thus saving energy to be able to run the 'hard' efforts as hard as required, and to be able to run some of the optional runs as well. If needed, some of the long runs could be undertaken as hikes.

The plan is based on a 3-week training cycle: 2 weeks building up, followed by a 'step-back' week, again to promote good recovery and minimise fatigue.

Each week comprises 3 core runs, and a further 2 runs labelled OPTIONAL. The OPTIONAL runs can be added if fatigue levels and recovery permit. There is one complete rest day and one day which can be used for additional rest or strength work. Easy effort cross-training could also be added to easy run days or rest days, provided that they do not over-fatigue the body and compromise the quality of the running.

Whilst runs are allocated to days of the week, these can be swapped around, and should be swapped around if feeling fatigued. [NB the long run should not be moved next to a 'hard day'. You can upgrade to the Premium version of Training Peaks to allow runs/days to be swapped online.

Alll runs can be undertaken on any terrain, including hills. Ideally, the terrain used should be as similar as possible to the terrain that will feature in the target marathon.

A recent client who used this plan successfully said "I followed this marathon plan, which was quite different to any I'd used before - and I was surprised to knock 14 minutes off my marathon time in the process!"