18 Week Marathon Training Plan - Level 4 - Advanced - 5/6 runs/week

Thank you for purchasing my training plan to help you become a better runner! Well done for taking the first step to that finish time you want.
Before starting this plan, or making any changes to your exercise routine please consult your doctor to check your health to be able to do so. This
plan assumes you can run about 13 miles or 21km comfortably, so if you aren't quite there then I'd suggest following week 1 here until you feel
comfortable running the whole 13 miles or 21k. This plan is split into four sections, all equally important for your race day performence. If you have
any questions feel free to get in touch via the website. Good luck! Ben

Purple Coloured Days

I have suggested a particular run, but feel free to do whatever you feel is right for you and your body on this day. Shorter /
Longer / Faster / Slower etc. Don't feel pressure to follow everything word for word, there is flexibility.

Yellow Coloured Days These sessions require running at different paces during the run. Check the pace sheet. Make notes before you start!
Orange Coloured Days These days include cross training, strength work with running. Good activities include, swimming, cycling, rowing.
Squats, calf raises, lunges, planks. Have a look on YouTube for my strength videos with Kettlebells and Dumb Bells.

Instagram Lots of advice and tips for you to read through, plus helpful input from the whole running community.
https://www.instagram.com/benparkes
Strava If you want to see what I'm training I'm doing, then follow along on the biggest social network for athletes.
https://www.strava.com/athletes/2310069
YouTube Check out my videos for strength tips, nutrition advice, gear reviews, sessions to follow.
https://www.youtube.com/benparkes
 Purpose Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total Notes
Optional
5 miles / 8k 6 miles / 10k 8 miles / 13k 10 miles / 16k 29m Here we go, welcome. You're
1 Rest Day Rest Day Parkrun (5k)
Easy Run Steady Run Easy Run Easy Run 47k going to be amazing!
Easy
2 mile / 3k
warm up. 6x 3
minute interval
Remember to try and eat and
with 2 minute 3 miles / 5k 6 miles / 10k 6 miles / 10k 13 mile / 21k 35m
2 Rest Day Rest Day drink something within 15
standing rest Easy Run Steady Run Easy Run Easy Run 57k
minutes of finishing your runs.
between sets. 2
Preparation mile / 3k warm
down.
4 miles / 6k
2 mile / 3k
Easy. 3 miles /
Warm up. 8x With hill repeats make sure not
5k @ Half
400m hill to over do it on the first
4 mile / 6k Easy Strength Work / 10 miles / 16k 3 miles / 5k Marathon pace. 38m
3 Rest Day repeats. Fast repetation. Take it steady,
Run Cross Training Steady Run Easy Run 6 miles / 10k @ 61k
up / easy down. controlled and try to pace each
Marathon Pace.
2 mile / 3k one evenly.
1 mile / 1.5k
warm down.
Warm Down
 Purpose Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total Notes

6 mile / 10k
6 miles / 10k Easy. 2x (2
Good strength activities
progressive. miles / 3k at
include plank, squats,
Each mile / km 3 miles / 5k marathon pace
6 mile / 10k 3 miles / 5k 10 mile / 16k 41m crunches, calf raises & lunges.
4 Rest Day quicker than the Easy Run Plus with 1/2 mile /
Steady Run Easy Run Easy run 66k For cross training try
one before. 1 Strength 800m recovery
swimming, cycling, rowing or
mile / 1.5k jog between) 2
the X trainer.
warm down. mile / 3k warm
down.

2 mile / 3k
2 mile / 3k Warm up. 6x
warm up. 8x (1k at half
Increasing 6 mile / 10k 5 mile / 8k Easy The weekly distance is steadily
400m hill 3 miles / 5k marathon pace,
Aerobic Base Easy Run with 5 miles / 8k 5 mile / 8k 45m rising. If you get some niggles
5 Rest Day repeats. Fast Easy Run + with 500m
6x 100m strides Easy Run Steady 72k or worries then it's always
up / easy down. Strength recovery
at the end. 5 mile / 8k Easy better to take a day off.
2 mile / 3k between k's) 2
warm down. mile / 3k warm
down.
2 mile / 3k
6 miles / 10k warm up. 2x (2
7 miles / 11k With progressive runs it's good
progressive. miles / 3k at half
8 mile / 13k Easy. 9 miles / to teach the legs to work more
Each mile / km marathon pace
Easy Run plus 3 miles / 5k 5 miles / 8k 15k at 50m when they are tired. So push
6 Rest Day quicker than the with 5 minute
20 mins Easy Run Easy Run Marathon Pace. 80k harder in the second half and
one before. 2 recovery jog
Strength 3 miles / 5k try to make that the fastest
mile / 3k warm between) 2 mile
Easy section of the run
down. / 3k warm
down.
Purpose Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total Notes
2 mile / 3k 2 mile / 3k For intervals or hill repeats
warm up. 8x warm up. don't use all your energy on
400m hill 8 mile / 13k 3x (3 miles at the first rep. Start steady and
6 mile / 10k 3 mile / 5k Easy 16 miles / 26km 54m
7 Rest Day repeats. Fast Easy Run + marathon pace, make sure you save enough to
Steady run Run Easy run 87k
up / easy down. Strength 1 mile recovery) get all reps in. For the warm
2 mile / 3k 2 mile / 3k up and warm down, a very
warm down. warm down. easy jog will be perfect
6 miles / 10k
2 mile / 3k
progressive. Take some food on your long
8 mile / 14k warm up. 5
Each mile / km 6 mile / 10k 4 mile / 6k Easy run, a energy bar or maybe a
Easy Run with miles / 8k at half 18 miles / 29k 56m
8 Rest Day quicker than the Steady run + Run plus 20 gel. Plus your bank card
6x 100m strides marathon pace. Easy Run 90k
one before. 2 Strength mins Strength incase you need to stop for a
at the end. 2 miles / 3k
mile / 3k warm drink.
Warm down
down.
2 mile / 3k
2 mile / 3k
warm up.
warm up. 8x Even on rest days try to remain
Intervals. 4x (2
400m hill 6 mile / 10k active. Take the stairs, keep
4 mile / 6k Easy miles at half 5 mile / 8k Easy 20 miles / 32k 58m
9 Rest Day repeats. Fast Steady run + your step count up, don't
Increasing Run marathon pace, Run Easy Run 93k
up / easy down. Strength defaut to do as little as
speed 1m / 1.5k jog
2 mile / 3k possible.
recovery) 2 mile
warm down.
/3k warm down.
2 mile / 3k
6 miles / 10k
warm up. 4 x (3
progressive. Your longest run so far. Plan
8 mile / 14k miles / 5k at
Each mile / km out somewhere to stop for
Easy Run plus 10 mile / 16k Marathon Pace 6 mile / 10k 55m
10 Rest Day quicker than the Rest Day water or food supplies if you
20 mins Steady Run then 2 miles / Easy Run 89k
one before. 2 can't carry them. You'll be
Strength 3k recovery) 1
mile / 3k warm great, don't worry!
mile / 1.5k
down.
warm down.
2 mile / 3k
6 miles / 10k
Warm up. 3x (3 Have you started to think about
progressive.
6 mile / 10k miles / 5k at 1/2 what you are wearing on race
Each mile / km 6 mile / 10k
Easy Run with marathon pace, 3 mile / 5k Easy 23 miles / 37km 62m day? Get everthing sorted
11 Rest Day quicker than the Easy run +
8x 100m strides 1 mile / 1.5k Run Easy run 100k now, so you have time to train
one before. 2 Strength
at the end. recovery) 2 in it and get used to it before
mile / 3k warm
miles / 3k Warm the big day.
down.
down
 Purpose Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total Notes
2 mile / 3k
warm up. 3
2 mile / 3k
miles / 5k at 10 miles / 16k Start to think about race day
warm up. 10x
Half Marathon Easy. 8 miles / nutrition. What gels are you
400m hill 10 mile / 16k
6 mile / 10k Pace. 1 mile / 8 mile / 14k 14k at 62m going to use? Practice running
12 Rest Day repeats. Fast Easy plus 20
Steady 1.5k recovery. 3 Easy marathon pace. 100k and drinking water at the
up / easy down. mins Strength
miles / 5k at 3 miles / 5k same. Check what nutrition is
2 mile / 3k
Half Marathon warm down available on the course.
warm down.
pace/ 2 mile /
3k Warm down
6 miles / 10k
10 miles / 16k
progressive. 2 mile / 3k
easy. 10 miles / If you're struggling on your
Each mile / km 10 mile / 16k Warm up. 8
4 mile / 6k easy 8 mile / 14k 16k at 62m long runs then take some
13 Rest Day quicker than the Easy plus 20 miles / 14k
run Easy marathon pace. 100k music / podcasts or
one before. 2 mins Strength Steady. 2 mile /
2 miles / 3k audiobooks with you.
mile / 3k warm 3k Warm down
Race specific warm down
down.
7 miles / 12k
2 mile / 3k
progressive.
9 mile / 15k Warm up.
Each mile / km
Easy Run with 7 mile / 11k Intervals 6x 1k 8 mile / 14k 24 miles / 38k 65m Try to do your long run at the
14 Rest Day quicker than the
8x 100m strides Easy + Strength with 500m Easy Easy Run 104k same time the race starts.
one before. 1
at the end. recovery. 2 mile
mile / 1.5k
/ 3k Warm down
warm down.
2 miles / 3k
Warm up. 10 x 2 miles / 3k 8 mile / 14k These last two weeks are your
400m at 1k 7 miles / 12k warm up. 6 mile Warm up. 13 biggest weeks in the plan.
pace, with 90 Easy Run plus 10 mile / 16k / 10k half 8 mile / 14k miles / 21km at 64m Remember to prioritise sleep,
15 Rest Day
seconds 20 mins Easy marathon pace. Easy Marathon Pace. 103k this is when your body
standing rest. 2 Strength 2 mile / 3k 2 mile / 3k recovers and you will make the
mile / 3k Warm warm down. Warm Down gains you want.
down.
 Purpose Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total Notes
2 miles / 3k
Warm up. 4x 2k 1 mile / 1.5k
6 miles / 10k If you usually go to Parkrun
at HM Pace Warm up. 10
10 miles / 16k Easy Run plus 8 miles / 14k 6 miles / 10k 55m then use it as a race dress
16 Rest Day with 2 minutes miles / 16km at
Easy Run 20 mins Steady Run Easy Run 88k rehursal. Breakfast 2 hours
standing rest. 2 Marathon Pace.
Strength before, hydrate, race kit on.
miles / 3k Warm 4 mile / 6k Easy
Down
2 miles / 3k Have you worked out your race
Warm up. 6x 1k 8 mile / 14k day travel plans? How are you
at 10k pace with Easy Run with getting to the start? Are you
6 miles / 10k 8 miles / 13k 12 miles / 19k 42m
Taper and race! 17 Rest Day 2 minutes 10x 100m Rest Day meeting friends and family
Easy Run Marathon Pace Easy Run 68k
standing rest. 2 strides at the afterwards? Put a plan
miles / 3k Warm end. together so you're not
down. stressing on race day.
2 miles / 3k
2 miles / 3k Increase carb intake on
Warm up. 4x 1k
Easy Warm Up. Thursday and Friday, eat
at 10k Pace 20m
6 miles / 10k 2 miles / 3k at 3 miles / 5k RACE DAY! normally on Saturday. Carb
18 Rest Day with 2 minutes Rest Day 32k +
Easy Run Marathon Pace. Easy Run GOOD LUCK!! specific breakfast (normal
standing rest. 2 race
1 mile / 1.5k quantities) on race day 2 hours
miles / 3k Warm
Warm Down before. Good luck!
Down
The below pace charts are a guide for the length of time it should take to run 1 mile or 1 kilometer for each of the differeng intensities.

Mile Pace Chart

Goal marathon time 3h00 3h15 3h30 3h45 4h00 4h15 4h30 4h45 5h00

Easy/recovery runs 7:35-8:10 8:15-8:50 8:50-9:30 9:30-10:10 10:10-10:50 10:50-11:35 11:20-12:00 12:00-12:50 12:50-13:30

Steady runs 7:15-7:35 7:50-8:10 8:30-8:50 9:05-9:30 9:45-10:05 10:20-10:45 10:55-11:20 11:30-12:00 12:10-12:40

Marathon pace 6:50-7:00 7:25-7:35 7:55-8:10 8:30-8:45 9:05-9:20 9:35-9:55 10:10-10:30 10:45-11:05 11:20-11:40

HM pace 6:30-6:45 7:00-7:15 7:30-7:50 8:05-8:25 8:35-9:00 9:05-9:30 9:40-10:00 10:10-10:40 10:40-11:10

10k pace 6:10-6:25 6:40-6:55 7:10-7:30 7:40-8:00 8:10-8:30 8:40-9:00 9:15-9:35 9:40-10:00 10:15-10:35

5k pace 5:55-6:05 6:20-6:30 6:50-7:00 7:20-7:30 7:50-8:00 8:20-8:30 8:50-9:00 9:20-9:30 9:50-10:00

Kilometer Pace Chart

Goal marathon time 3h00 3h15 3h30 3h45 4h00 4h15 4h30 4h45 5h00
Easy/recovery runs 4:43-5:05 5:08-5:29 5:29-5:54 5:54-6:19 6:19-6:44 6:44-7:12 7:03-7:27 7:27-7:58 7:58-8:23

Steady runs 4:30-4:43 4:53-5:05 5:17-5:29 5:39-5:54 6:04-6:15 6:25-6:40 6:47-7:03 7:08-7:27 7:33-7:52

Marathon pace 4:16-4:29 4:37-4:43 4:55-5:05 5:17-5:26 5:39-5:48 5:56-6:10 6:19-6:31 6:40-6:54 7:03-7:15

HM pace 4:03-4:12 4:21-4:31 4:39-4:53 5:01-5:13 5:20-5:37 5:39-5:54 6:00-6:13 6:19-6:37 6:37-6:57

10k pace 3:50-4:00 4:08-4:17 4:26-4:39 4:46-4:58 5:05-5:17 5:23-5:37 5:45-5:56 6:00-6:13 6:23-6:34

5k pace 3:41-3:46 3:56-4:03 4:16-4:21 4:33-4:39 4:53-4:58 5:10-5:17 5:29-5:37 5:48-5:54 6:07-6:13
What Each Run Means
This run should be at conversational pace, meaning you could have a chat with a friend while running. This helps build your aerobic
system that will power the majority of your marathon run. This happens by increasing capillary development, meaning more oxygen
and carbohydrate can get to your muscles. It also aids myoglobin and mitochondria development, both key elements that your
Easy run muslces need to function and perform when stressed. If you have a Heart Rate zones set up this would be in Zone 2.
These are key to building your aerobic system, which is the foundation for marathon sucess. You should be able to say a few words
Steady Runs or even a sentence if chatting to a partner, but it won't be easy.
These runs are specifically to train your body to get use to running for a long period of time. They should typically be run at the
'Easy / Recovery' pace. Nearer to race day it's imporant to add in some blocks where you are running at your Goal Marathon Pace
Long run for short periods to get your legs ready to run hard when they are tired.
These will help to increase your overall fitness, raising your VO2 Max. Increasing the amount of oxygen your blood can carry.
Typically you should run for a set time or distance, then recover again for a set time or distance. Then repeat. The faster segment
Intervals should be run at a siginifantly quicker pace. The recovery section should be at your Easy / Recovery pace.
You should run the second half of the run faster than the first, as this gets you use to running quick when your legs are getting
Progressive fatigued. Perfect race day preparation.
Just go about your normal life. Your body needs to rebuild, recover and have time to make the adaptations you're putting it through
during the training runs. Don't default to doing nothing through, you should still try and remain active, get your steps in and do
Rest Day everything apart from running.
Some good ideas for cross training would be cycling, swimming, using the cross trainer or any sport where there is minimal impact.
With strength training you should be looking for exercises to work your core, calfs, glutes, quads, hamstrings, as well as stability
Cross Train / Strength exercises to improve your posture. If you do get injured, then swimming is the best option to use on the days you can't run.
Adding strides into your easy runs will really help build up your speed. These are short bursts run at about 90% of your maximum
speed for 80-100m. You could do 6-10 reps after your run, with a 30 second rest inbetween. Or incorporate them into your run,
having a short surge every 1km / 0.6m. This helps to develop your running form, building better efficiency, allowing you to move
Easy run with strides quicker with less fuel being spent.