Target Athlete: This plan is intended for intermediate level runners looking for a Marathon training regimen that incorporates the same training structure as more experienced runners, but with less overall volume. The program will challenge you with workouts that target all of the key training zones needed to maximize your Marathon fitness and chase new PRs. Before starting you should be running at least 4 days per week and have done runs up to 10 miles in length. Week 1 drops you right into interval training 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 some sort of speed work (like hill repeats) and the more traditional Lactate Threshold interval training. Be ready to hit the ground running!

Plan Description: 5 Runs per week with 2 Off Days every week. Total weekly mileage ranges from 40 to 54 miles and will gradually progress up from week to week before the final 3 week taper. The long run day will extend on up from 12 to 20 miles in distance. 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 anaerobic hill repeats, 10k pace intervals and the staple lactate threshold intervals along with your aerobic endurance long runs.

Structured Workouts: Typical training weeks in this plan consist of 2 higher intensity sessions per week followed by a structured long run. The program runs off of a progressive loading cycle that looks to increase your ability to manage both marathon goal pace and the traditional long run volume 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 aerobic capacity and improve your speed at lactate threshold. 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.