More about Marathon Road Running – Competitive
📋 Plan Overview
Distance: Marathon
Elevation: 0 – 400 m
Terrain: Road & Asphalt
Category: (≈ 40–60 km)
Skill / Level: Competitive (Road Focus)
Duration: 16-48 weeks
Workouts/week: 7–12
Weekly hours: 10–14
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
This plan is designed for competitive road marathon runners preparing for road or asphalt races (≈40–60 km).
It’s best suited for athletes training 9+ hours per week with strong running experience who want to maximize endurance, strength, and speed.
Ideal for runners targeting personal bests or top-category results.
📦 What You’ll Get
20-week performance-focused plan by Arduua coaches. Workouts prescribed by time and heart rate zones to ensure precise training control. Includes strength, mobility, and stretch sessions with video guidance. Structured for progressive adaptation, combining volume, intensity, and recovery for peak performance on race day.
❤️ Training Methodology
Intensity prescribed by time and heart rate, not distance. Each session guided by duration and pulse for optimal adaptation and individualized pacing. The plan accounts for terrain, elevation, fatigue, and conditions to ensure consistent, high-quality development and long-term improvement.
📆 Plan Structure
Base (0-30w): Build robust aerobic foundation, strength, mobility, and durability. Reinforce muscles and joints for technical terrain and long climbing efforts.
Specific (8w): Increase threshold and VO₂max capacity. Develop climbing power, running economy, and technical trail efficiency through focused workouts.
Pre-Comp (8w): Race-intensity long runs, back-to-back weekends, and terrain-specific sessions. Fine-tune fueling, hydration, and race strategy.
Taper+Race (2w): Reduce load, sharpen freshness, and execute your race plan. Arrive fully prepared, confident, and ready to perform.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS.
Chest-strap HR monitor (wrist HR not accurate enough).
🧭 How It Works
Purchase your plan here in the webshop. You will then receive an email from us with further instructions.
Next, install and sync your TrainingPeaks app, and connect it to the Arduua Coach Account by clicking this link:
Add our main coach account.
Once your TrainingPeaks account is connected to Arduua, please allow a couple of days for us to add your training plan to your account.
💬 Additional Services
Personal Coaching
Personal Coaching is not included in this plan.
If you are looking for more individualized support, we recommend signing up for one of our Coaching Services >>.
✅ Summary
This competitive road marathon plan is designed to develop elite-level endurance, speed, and pacing precision for marathon races between 40–60 km.
Train smarter, recover stronger, and reach peak performance when it matters most—on race day.
📣 More info: arduua.com • Contact us at: info@arduua.com
