Target Athlete: This plan is intended for experienced runners looking for a Marathon training regimen that will help you to reach new heights. The program will challenge you with workouts that target all of the key training zones needed to maximize your Marathon fitness. Before starting you should be running at least 5 days per week and have done runs up to 11 miles in length. Week 1 drops you right into intervals & tempo runs so you want to have a good base level of fitness before starting this program. It is also important that you have a background with doing both VO2 and Lactate Threshold interval training alongside your marathon pace runs. Be ready to hit the ground running!

Plan Description: 6 Runs per week with an Off Day every week. Total weekly mileage ranges from 45 at a low and peaks out at 60 miles. The long run day will peak out at 21miles. Over the course of these 16 weeks you will work to improve your Marathon goal pace by targeting key training sessions that are just above, at and just below your target race speed. To help you get there the weekly routines include a variety of hill repeats, VO2 intervals and the staple lactate threshold intervals & aerobic endurance long runs. This plan will prepare you to handle a variety of marathon courses from the flat & fast to the rolling hills.

Structured Workouts: Typical training weeks in this plan consist of 2-3 higher intensity sessions per week followed by a structured long run. The program runs off of a rotating 3 week cycle that looks to progressively load your training as you build fitness.

Intensity Type: This training plan is designed to target your specific training zones paces based on your speed at lactate threshold. It works best when paired with a heart rate monitor and a GPS device to insure that you are working at the right effort for each training session.

Benefits: The purpose of this training plan is to both increase your VO2 max capacity and improve your speed at aerobic threshold - aka marathon pace. By working on your specific endurance both at and above race pace you will optimize your race fitness and come to the starting line full of confidence.

Extras: Each training session comes with specific notes on how to follow the program and what to look for in regard to training intensity and effort.