This plan is aimed at experienced marathon runners likely looking for a time of 3 hours – 3:30 or faster and who can train 5-6 times a week. You’ll likely have experience completing interval training before, and have raced regularly over 10km-half marathon, or indeed a full marathon.

The majority of the sessions are runs, but you can replace with cardiovascular cross training using a bike, rowing machine, swimming etc. You might see cross training included in the plan to – these are labelled as ‘XT’. If you need to swap days, don’t run two runs harder than 6/10 effort on back to back days. It’s fine to add more running but always remember you need to recover well to progress and you are better to do a little less than too much. If you are tired, sore, have a cold or are worried about a niggle stop, rest and if necessary, speak to a physio or medical expert.