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Marathon

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BQ 5:20 Marathon Level 2 (Intermediate) – 16 Week
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BQ 5:05 Marathon Level 2 (Intermediate) – 16 Week
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BQ 4:50 Marathon Level 3 (Intermediate) Endurance Monster – 16 Week
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BQ 4:35 Marathon Level 4 (Advance) Speedster – 16 Week
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BQ 4:35 Marathon Level 4 (Advance) Combo – 16 Week
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BQ 4:35 Marathon Level 4 (Advance) Endurance Monster – 16 Week
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BQ 4:20 Marathon Level 4 (Advance) Endurance Monster – 16 Week
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BQ 3:50 Marathon Level 5 (Elite) Endurance Monster – 16 Week
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BQ 3:55 Marathon Level 4 (Advance) Speedster – 16 Week
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BQ 3:50 Marathon Level 5 (Elite) Speedster – 16 Week
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Plan Version Guide

Endurance Monster

You are an Endurance Monster if

You perform better in long runs, marathon training, tempo runs and any workout at long distance race paces.
You perform better in longer races relative to shorter races.
You find that short, fast training and short races leave you deflated and extra fatigued.

If this is you, select the Endurance Monster version of your plan.

Unsure? Go with the default Combo plan.

Speedster

You are a Speedster if

You perform better in short, fast workouts and any workout at short race paces.
You perform better in shorter races relative to longer races.
You find that long, steady training and long races leave you deflated and extra fatigued.

If this is you, select the Speedster version of your plan.

Unsure? Go with the default Combo plan.

Runner Levels

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Beginner: New to running or returning after a long break, focusing on building a base and developing consistency.

Intermediate: Comfortable with regular runs and has completed a race or two; looking to improve speed, endurance, and technique.

Advanced: Experienced runner with a solid training history, aiming for personal records and structured performance goals.

Elite: Top-level runner competing at a national or international level, following highly specialized and demanding training plans.