2009 Runner's World Marathon Plan for Advanced Runners
16 weeks - $29.99
Total Miles: 727
Total Miles: 727
If you’re a veteran of long distances and want to race 26.2 miles as fast as you can, train with Runner’s World, the worldwide authority on training and racing for more than four decades. This 16-week program will help you fulfill your PR potential. It is geared for an experienced runner with at least three years of experience, who regularly logs 35 to 40 miles per week and has comfortably completed other marathons and shorter races. Each week features one day of rest and six days of running. That includes hill work, mile repeats, and the ever-popular Yasso 800s to build leg and lung power, plus marathon-goal pace runs. The weekly long runs, which start at 10 miles and peak at 23 miles, finish fast so you can practice the surge to the end that you hope to make on race day. Not the right plan for you? Check out Runner’s World’s training plans for intermediate runners and beginners.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Week 1 REST
Welcome to week one of your Marathon training plan. Each Monday, you'll get a note telling you about your training for the week ahead. And every day, you'll get an e-mail reminding you about the workout for the day. As you train, tap into The Loop (runnersworld.com/theloop), our online community, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other marathoners and the editors of Runner's World. Good luck! Your training kicks off with a day of rest. This week includes three easy short runs, one day on hills, and two days of rest. On Sunday, your first long run will be 10 miles. You'll add a few miles to this workout each week, and cut back the mileage once a month to recover. Here's a guide to this week's workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. EASY DAYS: Keep a comfortable conversational pace, one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer. CROSS-TRAINING: On easy days, cross-training should involve sustained aerobic effort, with an activity like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. On rest days keep it lower key with an activity like stretching, yoga, or swimming. HILLS: Run the mileage for the day on the hilliest course you can find. These runs build a base of strength in the first half of the training program. LSD: This is a long, slow distance run to build endurance. These should be done at an easy conversational pace, one to two minutes slower than your goal marathon pace. ADDING MILEAGE: Want to add miles? Do it on the easy days. Don't increase any run by more than one or two miles, and don't add miles on Saturday (the day before the long run). Questions about training, nutrition, or injury prevention? Go to runnersworld.com/marathonquestions. For technical issues, go to support@peaksware.com.
Welcome to week one of your Marathon training plan. Each Monday, you'll get a note telling you about your training for the week ahead. And every day, you'll get an e-mail reminding you about the workout for the day. As you train, tap into The Loop (runnersworld.com/theloop), our online community, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other marathoners and the editors of Runner's World. Good luck! Your training kicks off with a day of rest. This week includes three easy short runs, one day on hills, and two days of rest. On Sunday, your first long run will be 10 miles. You'll add a few miles to this workout each week, and cut back the mileage once a month to recover. Here's a guide to this week's workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. EASY DAYS: Keep a comfortable conversational pace, one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer. CROSS-TRAINING: On easy days, cross-training should involve sustained aerobic effort, with an activity like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. On rest days keep it lower key with an activity like stretching, yoga, or swimming. HILLS: Run the mileage for the day on the hilliest course you can find. These runs build a base of strength in the first half of the training program. LSD: This is a long, slow distance run to build endurance. These should be done at an easy conversational pace, one to two minutes slower than your goal marathon pace. ADDING MILEAGE: Want to add miles? Do it on the easy days. Don't increase any run by more than one or two miles, and don't add miles on Saturday (the day before the long run). Questions about training, nutrition, or injury prevention? Go to runnersworld.com/marathonquestions. For technical issues, go to support@peaksware.com.
Day #2
4 MILES EASY
Keep a comfortable conversational pace, one to two minutes slower than your 5-K pace. Don't know your 5-K pace? You can figure it out with a training calculator at runnersworld.com/tools.
Keep a comfortable conversational pace, one to two minutes slower than your 5-K pace. Don't know your 5-K pace? You can figure it out with a training calculator at runnersworld.com/tools.
Day #3
6 MILES HILLS
Run the mileage for the day on the hilliest course you can find. These workouts build a base of strength in the first half of the training program.
Run the mileage for the day on the hilliest course you can find. These workouts build a base of strength in the first half of the training program.
Day #4
REST
Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming.
Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming.
Day #5
4 MILES EASY
Keep a comfortable conversational pace, one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer.
Keep a comfortable conversational pace, one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer.
Day #6
5 MILES EASY
Low-carb diets have become popular in recent years, but for runners, they're not the best approach. Carbs are the muscles' primary source of fuel, and if you cut back too much, you won't have the energy to get through workouts. That doesn't mean you have to eat pasta by the pound. About 60 percent of your daily calories should come from carbohydrates, and ideally, most of them should come from unprocessed sources, such as apples, oranges, berries, and carrots.
Low-carb diets have become popular in recent years, but for runners, they're not the best approach. Carbs are the muscles' primary source of fuel, and if you cut back too much, you won't have the energy to get through workouts. That doesn't mean you have to eat pasta by the pound. About 60 percent of your daily calories should come from carbohydrates, and ideally, most of them should come from unprocessed sources, such as apples, oranges, berries, and carrots.
Day #7
10 MILES LSD
Your first long run is 10 miles. Be sure to take it at a comfortable pace, even slower than your shorter runs during the week. Long runs build endurance and help you get comfortable spending more time on your feet. Each week, you'll add a few miles to your long run. Once a month, you'll go a shorter distance in your long run to get some recovery time. Questions about training, nutrition, or injury prevention? Ask us at runnersworld.com/marathonquestions. For technical questions or problems, go to support@peaksware.com.
Your first long run is 10 miles. Be sure to take it at a comfortable pace, even slower than your shorter runs during the week. Long runs build endurance and help you get comfortable spending more time on your feet. Each week, you'll add a few miles to your long run. Once a month, you'll go a shorter distance in your long run to get some recovery time. Questions about training, nutrition, or injury prevention? Ask us at runnersworld.com/marathonquestions. For technical questions or problems, go to support@peaksware.com.
Day #8
Week 2 5 MILES EASY
This is week two of training. After this week, race day will be 14 weeks away. This week you'll have three easy runs, one hilly run, one day of rest, and a marathon-pace run. Your long run will be 12 miles. Take today's miles at a relaxed pace to recover from yesterday's long run. In this stage, focus on establishing a routine for workouts that blends well into the rhythm of your daily life. Figure out what times of day are most convenient to run, and find a variety of convenient routes to take on a regular basis. Here's a guide to this week's workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. EASY DAYS: Keep a comfortable conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer. CROSS-TRAINING: On easy days, cross-training should involve sustained aerobic effort, with an activity like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. On rest days keep it lower key with an activity like stretching, yoga, or swimming. HILLS: Run the mileage for the day on the hilliest course you can find. These runs build a base of strength in the first half of training. MARATHON PACE RUNS: After a warmup, practice the speed you hope to hit in the race. Be sure to cool down afterward. LSD: This is a long, slow distance run to build endurance. These should be done at an easy conversational pace, one to two minutes slower than your goal marathon pace. Questions about training, nutrition, or injury prevention? Ask us at runnersworld.com/marathonquestions. For technical questions or problems, go to support@peaksware.com.
This is week two of training. After this week, race day will be 14 weeks away. This week you'll have three easy runs, one hilly run, one day of rest, and a marathon-pace run. Your long run will be 12 miles. Take today's miles at a relaxed pace to recover from yesterday's long run. In this stage, focus on establishing a routine for workouts that blends well into the rhythm of your daily life. Figure out what times of day are most convenient to run, and find a variety of convenient routes to take on a regular basis. Here's a guide to this week's workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. EASY DAYS: Keep a comfortable conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer. CROSS-TRAINING: On easy days, cross-training should involve sustained aerobic effort, with an activity like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. On rest days keep it lower key with an activity like stretching, yoga, or swimming. HILLS: Run the mileage for the day on the hilliest course you can find. These runs build a base of strength in the first half of training. MARATHON PACE RUNS: After a warmup, practice the speed you hope to hit in the race. Be sure to cool down afterward. LSD: This is a long, slow distance run to build endurance. These should be done at an easy conversational pace, one to two minutes slower than your goal marathon pace. Questions about training, nutrition, or injury prevention? Ask us at runnersworld.com/marathonquestions. For technical questions or problems, go to support@peaksware.com.
Day #9
6 MILES HILLS
If possible, get into the habit of heading out at the same time each day. If it’s built into your schedule, you’re less likely to skip a run, and more likely to look forward to the next day’s workout if you do miss a day.
If possible, get into the habit of heading out at the same time each day. If it’s built into your schedule, you’re less likely to skip a run, and more likely to look forward to the next day’s workout if you do miss a day.