This downhill marathon training plan (up to 12 weeks long) includes my tried and true, scientifically-based and proven marathon workout sequence to help athletes running a hilly marathon (e.g., Boston Marathon). If your marathon has a net downhill, then this plan is perfect for you. The plan is geared toward the speedster type of runner.
You’ll still improve your endurance with progressing long runs and boost your stamina and speed with my marathon specialty workouts but I’ve tweaked this plan to better suit the speedster-type runner with a heavier mix of repetition and speed workouts and minimized the workouts that I’ve found don’t work as well for speedsters. As with the other plans, I’ll have you perform several goal pace workouts so you really dial in goal pace and speaking of goal pace, this plan includes several of the predictor workouts I use with athletes so you can be absolutely sure of your best pace for race day. Before starting, you should be able to run 30-45 minutes on your regular runs and at least 75 minutes on your long runs.
Weekly mileage = 30-45 miles per week (50-70 kilometers per week)*
*based on an average training pace of 9:00 min/mi (5:30 min/km)
NOTE: Each run includes a range of duration/distance and pace so actual mileage may vary.
For each and every run, I’ll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator) and will advance the paces as you progress through the training plan so you are always optimally challenged. I’m also making your plan really flexible so it can flow with your life. You can easily move runs around based on your life schedule.
In addition to the run training, I’m also going to have you perform our Strength Training routine that syncs with your run training as well as my form drills to help you improve your running form and learn to run fast. I’m providing 6 months complimentary access to my “prehab” programs so you can the routines and build yourself into a strong, supple, injury-resistant runner.
Runs/Week: 4-6. Key/Hard Workouts/Week: 1-2.
Need more weeks? Suggested Training Cycle:
-Base Training Plan: adds up to 8 weeks
-Hill Module: adds up to 6 weeks (opt.)
-Speed Module: adds up to 6 weeks (opt.)
-Marathon Training Plan: up to 12 weeks