Chasing a PR · 18 weeks
Advanced marathon training plan
For experienced marathoners chasing a personal best, volume and specificity move the needle. This plan is built for runners comfortable with high mileage and hard sessions.
The sample starts at 35 miles a week across 6 runs and builds to 55 miles. Two quality days drive the fitness: intervals and tempo in the build phase, then marathon-pace runs, mile repeats and 20-mile fast-finish long runs before a 3-week taper.
The plan
Advanced marathon plan: week by week
Advanced runner, 6 runs a week, starting from 35 miles a week. 18 weeks to race day.
- 18
- weeks
- 55
- mi peak week
- 20
- mi longest run
- 825
- mi in total
Weekly distance
Training paces
From your goal of 3:15:00
- RecoveryRecovery runs9:16-9:54 /mi
- EasyEasy and long runs8:25-9:16 /mi
- SteadySteady runs7:33-7:57 /mi
- Race paceRace-pace work7:22-7:31 /mi
- ThresholdTempo, cruise reps6:56-7:08 /mi
- Interval800 m intervals6:18-6:34 /mi
| Week | Phase | Distance | Long run | Key sessions |
|---|---|---|---|---|
| 1 | Base | 35 mi | 12.5 mi | Steady run 5.5 mi |
| 2 | Base | 38.5 mi | 13 mi | Steady run 6.5 mi |
| 3 | Base | 42 mi | 13.5 mi | Steady run 7 mi |
| 4 | Baserecovery | 31.5 mi | 9 mi | Steady run 5 mi |
| 5 | Base | 46 mi | 14.5 mi | Steady run 7.5 mi |
| 6 | Build | 50.5 mi | 15 mi | Intervals 7.5 mi · Tempo run 8.5 mi |
| 7 | Build | 55 mi | 15.5 mi | Intervals 8 mi · Tempo run 9 mi |
| 8 | Buildrecovery | 41 mi | 10.5 mi | Intervals 6 mi |
| 9 | Build | 55 mi | 16.5 mi | Intervals 8 mi · Tempo run 9 mi |
| 10 | Build | 55 mi | 17 mi | Intervals 8 mi · Tempo run 9 mi |
| 11 | Build | 55 mi | 17.5 mi | Intervals 8 mi · Tempo run 9 mi |
| 12 | Buildrecovery | 41 mi | 12 mi | Intervals 6 mi |
| 13 | Peak | 55 mi | 18.5 mi | Marathon-pace run 9 mi · Cruise mile repeats 8 mi |
| 14 | Peak | 55 mi | 19 mi | Marathon-pace run 9 mi · Cruise mile repeats 8 mi |
| 15 | Peak | 55 mi | 20 mi | Marathon-pace run 9 mi · Cruise mile repeats 8 mi |
| 16 | Taper | 41 mi | 13 mi | Short tempo 6.5 mi |
| 17 | Taper | 30 mi | 9 mi | Short tempo 5 mi |
| 18 | Race week | 43.5 mi | 26.2 mi | Race week: easy runs, then race day |
Sample week
Advanced marathon plan: a peak week, day by day
Week 7 of 18, 55 miles. Every run in your own plan comes with its distance, structure and target pace.
Week 7 of 18
Build- MonRest
- TueIntervals6:18-6:34 /mi8mi
- WedEasy run8:25-9:16 /mi7.5mi
- ThuTempo run6:56-7:08 /mi9mi
- FriEasy run8:25-9:16 /mi7.5mi
- SatEasy run8:25-9:16 /mi7.5mi
- SunLong run8:25-9:16 /mi15.5mi
Who this plan is for
- You've run several marathons and want a faster one.
- You already run five or six days a week.
- You recover well from two hard sessions a week.
How to adjust it
- Set your goal time and the race-pace sessions use it.
- Need more recovery? Drop to five runs a week and keep both quality days.
- Feeling flat? Treat the next recovery week as a true rest week.
Why this advanced marathon plan works
Marathon-specific work
Long blocks at goal pace teach fuel efficiency and pacing discipline at race effort.
Easy days stay easy
High mileage only works if most of it is truly easy. Protect your quality sessions.
Down weeks still count
Every fourth week drops back so the hard training turns into fitness.
Advanced marathon plan FAQ
How many miles a week for an advanced marathon plan?
This sample peaks at 55 miles a week. Advanced plans often peak between 50 and 70, and PaceLadder scales from your current mileage without raising it more than about 10% a week.
Should I run longer than 20 miles?
The plan caps long runs at 20 miles and adds race-pace work instead, which gives more specific fitness with less recovery cost.
How long should an advanced runner taper?
Three weeks, cutting volume each week while keeping some intensity so you stay sharp.
What are cruise mile repeats?
Mile repeats at threshold pace with short jog breaks. They build the ability to hold a strong pace for a long time without the strain of a race.
Can I race a half marathon during the plan?
Yes. A tune-up half about six weeks out is a great fitness check. Swap it in for that week's long run and recover for a few days after.
What's free and what's paid
Free: the plan outline (phases, weekly mileage and paces) plus the first 2 weeks day by day. Every session, the PDF and calendar sync come with Monthly ($13/month, cancel anytime), Yearly ($70/year) or Lifetime ($100 once, a one-time payment).
Related training plans
See every option on the marathon training plan page.