Full Marathon Training Plan (80-90 km Weekly Mileage)

Welcome to Your Personalised 42KM Intermediate Training Plan! This 20-week program is designed for runners committed to increasing their weekly mileage, targeting an 80-90 km peak week. It’s perfect for athletes who have been consistently running 5-10 hours per week and are ready to progress toward higher volume training to improve their aerobic base and overall endurance.

Getting Started Call:

We’ll begin your journey with a personalised getting started call. During this session, we’ll assess your current training, goals, and weekly schedule to ensure the plan is tailored to your experience and desired marathon performance.

Communication:

Expect regular communication throughout the plan. Weekly check-ins will monitor your progress, offer feedback on your workouts, and provide ongoing motivation to keep you on track.

Consultations:

You’ll benefit from 30-minute consultations twice a month, giving us the opportunity to dive deeper into your training, troubleshoot any issues, and adjust the plan as needed. These conversations ensure your plan evolves with your progress and keeps you pushing toward your goals.

Plan Structure & Updates:

This 20-week plan is divided into four key phases, designed to gradually build your mileage and intensity:

• Foundation Phase (Weeks 1-6): Establish a strong aerobic base with weekly mileage building gradually, with a focus on easy runs and steady long runs.
• Strength & Speed Phase (Weeks 7-12): Introduce faster running paces through intervals and tempo runs, coupled with longer, more intense efforts to develop strength and speed.
• Peak Phase (Weeks 13-18): Increase volume to a peak of 80-90 km per week, incorporating long runs, marathon-paced efforts, and tempo workouts to simulate race conditions.
• Taper & Race Preparation (Weeks 19-20): Reduce volume to allow your body to fully recover and prepare for race day.

The plan will be updated weekly, allowing flexibility based on how you’re progressing, ensuring your volume and intensity adapt to your training experience and goals.

Components of the Plan:

This program includes a comprehensive mix of workouts and recovery sessions:

• Mileage Progression: The plan will build from 50-60 km per week in the early weeks to 80-90 km in the peak week, ensuring your body is prepared for the demands of the marathon distance.
• Strength Training: Complement your running with strength sessions focused on building lower body and core strength, improving running economy, and injury prevention.
• Mobility & Flexibility: Regular mobility and stretching routines to maintain joint flexibility and range of motion, ensuring you remain injury-free.
• Recovery Runs & Rest Days: Scheduled recovery runs and rest days to promote adaptation and ensure that your body can handle increasing mileage safely.

Strength Training Over Video Call:

You will receive one weekly strength training session over a video call. These sessions focus on essential strength and conditioning exercises to help support your mileage, reduce injury risks, and improve overall performance.

Terrain-Specific Guidance:

We’ll provide terrain-specific workout guidance to ensure your runs mimic race conditions, whether you're preparing for a hilly marathon or a flat, fast course. This specificity helps improve both your physical conditioning and mental confidence for race day.

Periodized Training:

This plan follows a periodized structure, which allows you to gradually increase your weekly mileage and intensity. The structured buildup ensures that you peak at the right time for your marathon without overtraining or burnout.

Diverse Workouts:

Your training will feature a variety of run types:

• Long Runs: The backbone of your training, with distances ranging from 18-35 km. These runs will develop the endurance necessary to maintain marathon pace.
• Tempo Runs: Mid-length runs at a sustained effort just below race pace to improve your lactate threshold and running efficiency.
• Interval Workouts: Fast, short-distance efforts designed to boost your VO2 max and improve speed and endurance.
• Hill Sprints: Short, intense hill repeats to strengthen your legs and enhance running economy.

Peak Mileage:

The peak training period (Weeks 13-18) will build you up to 80-90 km per week, with long runs up to 35 km and weekly speed work. This high volume will prepare your body to handle the demands of the marathon distance with confidence.

Metric Tracking:

Monitor your progress through time, distance, and intensity metrics. This data will offer key insights into your training progress, helping you see improvements in pacing, endurance, and recovery.

Taper and Race Day Preparation:

In the final two weeks, your volume will be reduced as you enter the taper phase, ensuring that your body is fully recovered and primed for race day. During this time, we’ll focus on final race preparations, including pacing strategy, nutrition, and mental readiness.

Detailed Workout Descriptions:

Each session will come with detailed workout descriptions, including pacing guidelines and intensity targets, so you know exactly how to approach each run and maximize your training benefits.

Who Is This Plan For?

This plan is perfect for athletes who:

• Have been consistently running 5-10 hours per week for 8+ weeks.
• Are looking to build their aerobic base while increasing mileage to 80-90 km per week.
• Want a structured program to improve speed, strength, and stamina for the marathon distance.
• Are committed to preparing for a marathon through a well-balanced plan that gradually increases volume and intensity.