This is an 18 week marathon training plan designed for an advanced level runner who is looking to improve their performance. Prior to starting the plan you should be running at least 5 imes per week and running about 80 km per week. The session durations are just approximates and I advise to use the distances for the sessions. This plan contains build weeks and cutback weeks. The cutback weeks are important for the body to adapt and recover from the build weeks to reduce fatigue, burn out and decrease the risk of injury. For the aerobic and long runs which make up the bulk of the training programme, do them at a pace that you are still able to hold a conversation and your breathing should be comfortable. It is recommended that you also include some strength work 2 days per week in the programme, and some flexibility work (e.g. stretching or yoga).