This is a static advanced Marathon training plan. The program is designed as a "one size fits most" strategy for individuals that are unable to obtain a customized training plan with personalized coaching.
If you've run several marathons, and consider yourself an avid runner, this plan can help improve your marathon time, overall training structure and provide you with a reliable prediction of your marathon time going into race week.
As a 10x Consecutive Boston Marathon Finisher, a Boston Marathon qualifyer, a runner of 30+ Marathons, and a certified coach, I've put together a program this advanced program centered around the best science available (i.e., power to weight ratios, VO2 Max, lactate threshold, slow twitch muscle development...etc). These are the methods that I've used to consistently reach and surpass my personal records.
With approximately 1 to 1 and a half hours per day of training on average, with integrated recovery, an intermediate marathoner will be prepared for their race in about 20 weeks (plus race week).
Strength and conditioning workouts are provided to assist performance.
Rate of Perceived Exertion is an intuitive way for an athlete to measure and describe the intensity and impact of their activity. It's particularly helpful for athletes that do not train with heart rate monitors, or if they're doing intervals so short that it renders HRMs less useful.
You'll receive with the program:
1) A BMI assesment calculator and target calculator
2) An RPE (Rate of Percieved Exertion) table and description and
3) A 7 zone HR Zone calculator, along with a detailed explanation of each zone and what it means.
4) A recovery assesment table and description
These are provided to assist those that use thee metrics to gauge, track and log performance.
5) A comprehensive training log and you'll receive a daily email reviewing your prescribed activity for the next two days.