Advanced Marathon Training Schedule

Written by Kenneth LeeAugust 6, 2020

Table of Contents:

How to Run a Sub 3 Hour Marathon, Boston Qualifier or Marathon PR | Heart Rate Training on Long Runs

A lot of runners want to run a Sub 3 Hour Marathon or Boston Qualifier, yet many of them fail to accomplish this. I’m here to help break down what goes wrong in training and racing to improve from there. Video transcript: Hi my name is Floris Gierman. I’m excited about the launch of my new site http://extramilest.com. It’s focused on running, in particular about How to Run a Sub 3 Hour Marathon or a Boston Marathon Qualifier..
I improved my marathon time from 4:11 to 2:44 at the Boston marathon by training smarter, not harder. I’m excited to share all the things I’ve learned over the years to become a faster, healthier and happier runner. Hopefully this will help you on your journey to improve your running and your health.
In the coming months I’ll be posting several videos and blog posts, probably on a weekly basis. Although the topics are aimed around running and Heart Rate training, the focus will be much broader with important topics like Nutrition for your training and for race days, training your mind, importance of rest and recovery, creating personalized training schedules etc.
I have created a Free PDF with the Fundamentals of Training and Racing. There is a link on my site http://extramilest.com to get you to this PDF and to sign up for my weekly newsletter..
One question I’m often asked is: How do I get faster to run a sub 3 hour marathon? The number one mistake I see is that many runners train at a Heart Rate and pace that’s too high and fast for their current fitness level. Several years ago I came across Dr Phil Maffetone’s work, he is a world class endurance coach and author of 20 books. He changed my approach to running completely with low HR training. Slowing down your HR in most of your training runs will develop your aerobic system, so over time you can run the same pace at a lower HR..
Most runners who miss their marathon goal start out their race strong, but in the later parts of the race their blood lactate increases, and their blood sugar lowers, so they are unable to maintain this goal pace, around mile 18 to 22. Not that they don’t want to, physically not able to..
There are many different training methods to prepare you to run a fast marathon. A few popular ones are Jack Daniels Plan A, Pfitzinger 55-70, 70-85, 85+, Galloway Goal Sub 2:59, Higdon Advanced or Hanson Advanced. Each training approach and plan has unique aspects, differentiating between the length of the plan, starting milage, ramp up, rest, days/week, longest run, intensity, etc..
These training plans work for many to accomplish their goals, but many runners fail using these programs as well. ** they feel the programs are too hard, they get injured, or the schedule just does not work for them..
Every athlete is different, some have more muscles or body fat than others, some are very fit with a solid aerobic base and others lack current fitness, some have had specific injuries or sicknesses. When a training plan tells you to train at a certain pace, for example 7:30 min / miles, but your fitness level is at 9 min/ miles, you’re training at a heart rate that’s too high for your current fitness and you’re adding a significant amount of stress on your body. 9 out of 10 people I get in contact with train too often at a Heart Rate that’s too high for them, this increases cortisol stress hormone levels, slows down aerobic development and increases risk of injuries..
You don’t need speed work to become a faster runner. You can progress for many months by only running aerobic miles, so running only at a low heart rate. Most of the training plans schedule speed workouts, such as intervals or tempo runs, in week 1 of the training cycle. There is a time and place for some speed work, however you don’t need to start with 1 or 2 speed sessions per week until several months into your training cycle..
I trained for my Boston 2:44 PR with only 6% of my running time at high HR, the rest was all aerobic at low HR using Maffetone’s 180 formula..
There are several strategies and tactics to stay motivated to put in your best effort and go the extra mile to reach your marathon goals. This is one of the most exciting parts. We are capable of accomplishing so much more, with clear goal setting, more about this..
You can now learn these Fundamentals in a nice 30 page PDF, this can be downloaded for free at http://extramilest.com.
Full video transcript available at http://extramilest.com.
YOU CAN FIND ME, FLORIS GIERMAN HERE:
• Strava https://www.strava.com/athletes/1329785.
• YouTube https://bit.ly/2CfLJbK.
• Newsletter with Running Tips and Racing Strategies https://bit.ly/2QFc3ky.
• My website https://extramilest.com.
• Marathon PR Training Course: https://extramilest.com/marathon/.
• Podcast https://extramilest.com/podcast/.
• Instagram https://www.instagram.com/florisgierman.
• Extramilest Facebook Group: https://bit.ly/2M3qP40.
• Facebook (Personal) https://www.facebook.com/flotographer

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Video taken from the channel: Floris Gierman

Marathon training schedule Advanced EASY RUN

Show Description

http://marathon-trainingschedule.com Marathon Training Schedule has been designed to provide beginners to advanced Marathon runners a website and Training Schedule that keeps you on target to achieve your Marathon goal. This video outlines the Easy run sessions prescribed for the advanced runners with http://www.marathon-trainingschedule.com

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Video taken from the channel: sharingsport

Sub 3 hour marathon training plan: Introduction

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This is the first in a series of videos covering my training to hopefully run the London marathon in under 3 hours for Neuroblastoma UK. www.justgiving.com/andy-mearns.
www.neuroblastoma.org.uk

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Video taken from the channel: Sub3Marathon

Marathon training schedule Advanced REST DAYS

Show Description

http://marathon-trainingschedule.com Marathon Training Schedule has been designed to provide beginners to advanced Marathon runners a website and Training Schedule that keeps you on target to achieve your Marathon goal. This video outlines the rest days prescribed for the Intermediates and advanced runners with http://www.marathon-trainingschedule.com

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Video taken from the channel: sharingsport

Marathon training schedule Advanced LONG RUN

Show Description

http://marathon-trainingschedule.com Marathon Training Schedule has been designed to provide beginners to advanced Marathon runners a website and Training Schedule that keeps you on target to achieve your Marathon goal. This video outlines the Long run session prescribed for the advanced runners with http://www.marathon-trainingschedule.com

Read: Practicing a sophisticated 5K Race in 4 Days

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Video taken from the channel: sharingsport

Hanson’s Marathon Method: Advanced program intro

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A quick introduction into the Hanson’s Marathon Method Advanced Marathon program. We cover everything from shoes, to physiology, to all the way through completing your race. Sign up for the online course at https://hansonscoachingservices.com/courses-overview/ And use the code q2qxB7iyX# to receive 15% off!
www.hansonscoachingservices.com.
http://hansonscoachingservices.com/courses-overview/#courses.
www.facebook.com/HansonsCoachingServices

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Video taken from the channel: Luke Humphrey Running

Pfitzinger Marathon Training Review

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After BQing on Pfitzinger training, I give my thoughts on the plan..
https://www.amazon.com/Advanced-Marathoning-2nd-Pete-Pfitzinger/dp/0736074600/

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Video taken from the channel: RockStarRunner

Advanced Marathon Training Schedule. Search. Search Clear GO. More in Running Race Training Marathon Training Schedules 5K and 8K Training 10K Training Schedules Half Marathon Training Plans Beginners Weight Loss Motivation Long Distance Nutrition and Hydration Injury Prevention Shoes, Apparel and Gear.

07/05/2018 An advanced training plan for regular runners aiming to run a sub-3:30 marathon. You’ll need to be pretty used to running several times a week, as this plan builds up from 44 to 60.Plan: Marathon Training Plan Duration: 16 Weeks Level: Advanced Starting Long Run: 1 Hr. The Advanced Marathon plan is for advanced athletes who have run this distance multiple times and are looking to run towards the front of the pack, obtaining a new Personal Best. This plan requires a very solid base and is very aggressive.

If you haven’t.An advanced marathon training plan should encompass race pace training strategies. Look, marathon success is not just about high mileage.

If you run high mileage and most of that mileage is spent at speeds far above your race pace good luck at making significant gains.To enter into the advanced level training program you need to have a mileage base of regular running of 30 plus miles per week. Preferably 4 to six days per week. You have already completed six or more marathons and are aiming at a finish time goal of 3hrs 15 min or better.

Interval Training: In training for a marathon, long repeats (800, 1600, or even longer) generally work better than short repeats (200, 400). I’ve prescribed 800 repeats for this program, also done every third week. Run an 800 at faster-than-marathon pace, rest by jogging and/or walking 400, then start again.

Details of the Half Marathon Training Schedule. Crossing-training (CT): Cross-training activities allow you to give your joints and running muscles a break while still working on your cardio. When the schedule calls for CT, do a cardio activity other than running (biking, swimming, elliptical trainer) at a moderate effort for 45 to 60 minutes.An advanced marathon training plan may differ among different runners, and finding the right one for you can be overwhelming. But that’s where we step in and help you out. 5 Principles For The Best Advanced Marathon Training Plan #1 Listen To Your Body.

Here is Advanced 1: The training programs for Advanced 1 marathoners follow a progressive buildup–similar to that for novice and Intermediate runners, except you start at 10 miles and peak with three 20-milers. There is also more training at marathon pace (usually Saturdays, the day before Sunday long runs).I’m running my first Boston Marathon this April and well into training. As I’ve shared my runs on Instagram and on the blog, I’ve been asked a lot what training plan I’m using.

It’s from book Advanced Marathoning which is ironic considering I’ve only run two marathons. I wouldn’t consider myself an advanced marathoner by any stretch, but I’ve really enjoyed the plan so far.Tuesday 6-8 miles (4x1-mile at RPE-M, 880 recovery). Wednesday 6 miles or cross-train 35-40 minutes at RPE-L.

Thursday 8-9 miles at RPE-L. Friday Marathon training plan: Advanced Posted by Athletics Weekly | Dec 31, 2014 | 0 Check out this 16-week training plan if you’re running a marathon and aiming for a time of around three hours.Marathon Schedule Training Tips. Cutting back the mileage after several weeks of 50+ miles can be mentally difficult.

Remind yourself that expending a lot of effort at this stage of the training will not provide any benefits for next week’s marathon.Beginner Marathon Advanced Marathon Beginner Half Mararthon Advanced Half Marathon Couch Potato 10k For Personal Coaching or more options: Visit Hansons Coaching Services.There are three 16 week marathon training plans available. Pick your plan based on your current level of ability: beginner, intermediate or advanced. Watch the video message from coach Martin Yelling above to get you motivated, then pick your marathon training plan and get started.

Kick-start your training with Mo-Joe.

List of related literature:

These schedules are challenging right from the start and get harder as your marathon approaches.
from Advanced Marathoning by Pete Pfitzinger, Scott Douglas Human Kinetics, Incorporated, 2019
Particularly on my InterActive programs, it’s quite easy to modify the dates and numbers to fit your specific marathon training needs.
from Marathon: The Ultimate Training Guide by Hal Higdon Rodale Books, 2005
Table 16.4 provides a suggested training schedule for the marathon.
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes Human Kinetics, 2004
If you have experience with the marathon but have only trained with a minimalist-type program, then the Beginner Plan may be the logical next step in your training.
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way by Luke Humphrey, Keith and Kevin Hanson VeloPress, 2016
Fitting marathon training and recovery into these schedules can be quite a challenge.
from Running Encyclopedia by Richard Benyo, Joe Henderson Human Kinetics, 2002
The schedules assume that you want to do your best in your second marathon.
from Advanced Marathoning by Pete Pfitzinger, Scott Douglas Human Kinetics, Incorporated, 2008
The sample 12-week plan (table 32.3) gives general suggestions for the 12 weeks of training leading into race day.
from Triathlon Science by Joe Friel, Jim Vance Human Kinetics, 2013
While the previous phases will constitute good preparation for any runner, here your training gets more specific depending on the event you’re training for.
from The Art of Running Faster by Julian Goater, Don Melvin Human Kinetics, Incorporated, 2012
Sub-3:30 Marathon Plan, 14 Weeks Specific Phase
from Run with Power: The Complete Guide to Power Meters for Running by Jim Vance VeloPress, 2016