Marathon
Advanced

Coach Alden's Marathon Advanced Plan - 20 Weeks

by Alden Basmajian & Carrie Tollefson
Run Rock ‘n’ Roll Certified Coaches
DESCRIPTION
The advanced marathon training plan is designed for those runners that are well-experiences and well-versed in running. There will be a wide range of workouts and intensity continues to build throughout the program.

If you are using the advanced program, you have completed the major races leading up to a marathon and are familiar with your different paces. You will referent to 5k, 10k, and half marathon race paces throughout the build so it's important to know what you can do. There will also be a variety of workouts including speedwork on the track, fartleks, hills, and intervals. The key to success is the balance of work and recovery. Be sure to relax on the easy days. You will have plenty of time to work but don't rush it by adding in more work days on recovery.

The plan initially starts with 5 runs and 1 cross-training day with 2 strength workouts per week. After a couple weeks of building up endurance, the plan includes a 6th run and eliminates the cross training day. You should be comfortable running 6 times per week when you start the program even if the first few weeks are still 5 weekly runs. The long runs add up quickly and so does the intensity. Workouts will be during long runs some weeks too. These days, it's particularly important to come up with a nutrition plan and strategy so you can focus on the run and maximize the workout.
SAMPLE WEEK
Monday
Other - Notes
First 4 weeks
Your first 4 weeks of the plan will focus on endurance running with some changes of pace and effort through fartlek running and hills. The main point here is to build a routine, settle into the plan, and begin to improve strength and tolerance for longer workouts and runs. Be patient, the work will come.
Cross Training
Easy cross training day
Cross training provides you with an additional aerobic component without having to increase running mileage. This includes swimming, cycling or another non-impact aerobic activity. The idea is still have some recovery while minimizing any extra wear and tear on the joints. Keep the intensity down so this becomes an active recovery day.
30:00 min
Strength Training
Runners Core
Circuit 1: single leg bridges - 12 each side dead bugs - 20 bicycle crunches - 30 Circuit 2 pushups - 10-15 toe touches - 30 side plank dips - 20 Circuit 3: flutter kicks - 50 scissor kicks - 30 plank knee to elbow - 12 each side
20:00 min
Tuesday
Run
Steady run to start off the official training 4-5mi
5 mi
Wednesday
Run
This is just a steady 3mi run to continue building fitness and an aerobic base.
3 mi
Thursday
Run
Steady running This third run will continue to develop into your long weekday run
5 mi
Friday
Strength Training
Runners Core
Circuit 1: single leg bridges - 12 each side dead bugs - 20 bicycle crunches - 30 Circuit 2 pushups - 10-15 toe touches - 30 side plank dips - 20 Circuit 3: flutter kicks - 50 scissor kicks - 30 plank knee to elbow - 12 each side
20:00 min
Saturday
Run
Endurance with short fartlek
20min steady 10min fartlek with... 30s faster 30s normal 10min easy to finish the run
40:00 min
Sunday
Run - Long Run
Weekends are for your long runs. You will have a mix of workouts or steady endurance. We'll start off with easy runs. Keep it easy and relaxed so you can recharge and be ready for the following week. You'll have a chance to move and workout during long runs later in the build.
8 mi
OVERVIEW
Run
396 mi
65 hrs
108 workouts
Strength Training
5 hrs
38 workouts
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