THE ADAPTIVE ZONE

on Trai n ing P la n
Marath Intermediate
MATTHEW BOYD

PHYSIO
A DYNAMIC TRAINING PLAN
The problem with most marathon
training plans is that the intensity is not
calibrated specifically for you. They often
ask you for your goal race time and then
prescribe the pace of workouts based on
that. The problem here is that your
fitness should increase during the course
of the training. Meaning that a workout at
a given pace will provide a different
physiological stimulus later in the
program.
Some plans get around this by giving you
heart rate zone targets. This is a nice idea
as it gauges the workouts by the intensity
experienced by your body (as measured
by your heart rate). The problem is that
we all have different resting and
maximum heart rates. Also, heart rate
responses will vary between runners.
The Adaptive Zone Marathon Training
Plan deals with these problems through
regular fitness testing. The fitness tests
are used to define your specific heart rate
and pace zones at that particular point in
time.
MATTHEW BOYD
PHYSIO
FITNESS TESTS
The Adaptive Zone Marathon Plan uses 3 fitness tests to calibrate your training zones and monitor your fitness improvements.
These are outlined on my Training Zone Calculators page. In the first week of the program you will do all three tests. I won’t go
into detail here as you can read the outline of the tests on the training zone calculators page.

After you have done the 20-Minute Test you can input your average pace and heart rate into my training zone calculators
spreadsheet. That will give you 5 running pace and heart rate zones that will look something like this…

Remember, this is just an example. You need to do your own fitness tests and plug your results into the training zones calculator!
If you’re using a GPS watch or an app to track your runs, you may be able to input your own custom heart rate and pace zones.
That is also outlined on the training zone calculators page.

MATTHEW BOYD PHYSIO

MY FITNESS TESTS
Once you have complete the fitness tests from the Training Zone Calculators page, you can print out this page and jot down your
training zones here.

You can also jot down the results from your fitness tests below so you can track your progress. Your LT1, LT2 and VO2 max pace
should be improving with training. If they aren't, you might want to try some online coaching so we can figure out why 😉

LT1 Pace LT2 Pace VO2 Max Pace

Week 1

Week 7

Week 11

 HOW TO USE
THE ADAPTIVE ZONE MARATHON TRAINING PLAN
You can use the heart rate and pace zones you get from the training zones calculator to match your intensity to the prescribed
workout. Lets take an example from the training plan using the numbers above.
MONDAY RECOVERY RUN 1
Runs in zones 1 and 2 are best guided by heart rate. So for
this Recovery Run we want to keep the heart rate in zone 1
or 2. In this example, that would be 102-138bpm.
TUESDAY SPEED PLAY 1
Runs in zones 3, 4 and 5 are best guided by pace. So for
this Speed Play run we would do the 4-minute interval at
zone 3 pace (05:37 – 04:54) and the 2-minute interval at
zone 4 pace (04:54 – 04:40). The rest of the run would be at
comfortable zone 1 or 2 pace.
WEDNESDAY STRENGTH WORKOUT 1
The strength workouts are outlined in the free strength
training for runners pdf.
THURSDAY SPEED PLAY 8
This speed play workout would have the intervals at the
same pace as speed play 1, but just more reps. So there
would be five 4-minute intervals at zone 3 pace (05:37 –
04:54) and four 2-minute intervals at zone 4 pace (04:54 –
04:40).
FRIDAY STRENGTH WORKOUT 2
The strength workouts are outlined in the free strength
training for runners pdf.
SATURDAY ENDURANCE 1
Zone 2 runs are best guided by heart rate. So for this
endurance run, you’re just going to keep your heart rate in
zone 2 for 25 minutes. That would be 117-138bpm in this
example.
SUNDAY LONG RUN 2
Again, zone 2 runs are guided by heart rate. So for this long
run you’re going to keep your heart rate in zone 2 for the
60-minute duration of the run. That’s 117-138bpm in this
example.
TRAINING ZONES
The workouts in this training plan are designed in such a way as to ensure that you optimize your running performance. We do
this by distributing your training across the intensity spectrum and hitting all of the zones. I explain this concept in more detail in
this video.

The intensity distribution for The Adaptive Zone Marathon Training Plan is roughly 80/20. Meaning that about 80% of your
running will be at a low intensity (zones 1 and 2) and 20% at a high intensity (zones 3, 4 and 5). This focuses the majority of your
training on developing the oxidative system, also know as your “aerobic base” and the primary contributor to marathon
performance. As we get closer to race day, there is more focus on zone 3 and 4 running, in order to simulate the stress of the
race.
THE WORKOUTS
RECOVERY RUNS
Recovery runs are set in zone 1. They are designed to allow
you to add more mechanical stress to your body, while
keeping the physiological stress quite low. This allows you
to increase your weekly kilometres without getting too
knackered. Despite the name, they don’t actually help you
recover, they just don’t interfere with your recovery too
much.
ENDURANCE RUNS
Endurance runs lay the foundation of your training. They
are set in zone 2 and allow you to develop your oxidative
system, which is often referred to as your “aerobic base”.
LONG RUNS
The Long Run is a staple of most marathon training
programs. It’s a long run set at zone 2 intensity. Like the
endurance runs, the long runs contribute significantly to
oxidative system development. However, unlike the
endurance runs, you will experience significant muscle
damage and glycogen depletion during your long runs. This
is an important stimulus to force your body to adapt to
cope with the marathon distance.
All long runs should be done with the same fuelling
strategy you intend to use on race day. A good rule of
thumb is 60g of carbs per hour (that’s 3 gels). Obviously,
fuelling is more complicated than just this. So check out my
podcast episode with Dr. Bob Murray, Fuelling your
Training: Understanding glycogen metabolism.
TEMPO RUNS
Tempo runs are challenging moderate-intensity and
moderate-duration runs. They are set in zone 3, just below
your lactate threshold intensity. The idea with these runs is
to focus on developing your glycolytic system. This helps
you improve lactate clearance and enhances muscular
endurance.
These runs are usually close to race pace and you’ll see
more of them towards the end of the training plan. They
help you calibrate your race pace and improve your mental
toughness.
LONG INTERVAL RUNS
Long intervals are very challenging workouts. They are set
in zone 4, just above your lactate threshold. These type of
workouts are sometimes referred to as “threshold” runs.
They help you further develop your glycolytic system,
improve your lactate clearance and increase your lactate
threshold pace.
When you push to the higher end of your zone 4 pace, you
should be in the vicinity of your VO2 max pace. This is the
“ceiling” to your current fitness and an important part of
improving your running performance (at any distance) is
raising this ceiling.
THE WORKOUTS

SPEED PLAY RUNS

Speed play runs allow you to accumulate more minutes in
zones 3 and 4 without the mental and physical draining
associated with long-interval and tempo runs.

SHORT INTERVAL RUNS

Short interval runs are top-end-speed workouts and are
designed to increase your VO2 Max pace and develop your
phosphagen system (more commonly known as the
anaerobic system). These max speed workouts are often
neglected by marathoners. This results in a lot of fitness
improvements being left on the table as VO2 max pace is
highly correlated with running performance (Myrkos 2022,
Sjödin 1985).

HILL SPRINTS
Hill sprints are an uphill variation of the short interval runs.
The difference here being the incline. Accelerating the body
up the hill allows a little more focus on muscular power
development, particularly in the calf.

As the incline will vary from hill to hill, we can’t use pace to
prescribe these workouts. Heart rate takes about 30
seconds to catch up to an increase in effort, so that’s no
use either. So for the hill sprints, we just use Rate of
Perceived Exertion (RPE). So a 1/10 effort is walking and a
10/10 effort is an all-out sprint.
 THE ADAPTIVE ZONE g P la n
n Train i n
MATTHEW BOYD

PHYSIO Maratho Intermediate

Runs in Zones 1 and 2 are
best guided by heart rate
Runs in Zones 3, 4 and 5 are
best guided by pace
Hill runs are guided by effort
(Zone 5 = Max Effort)
You can calibrate your own You can get all of these workouts synced to your GPS watch by
Pace and Heart Rate Zones purchasing the Training Peaks version of this plan
using my Training Zone
Calculators
Learn more about Strength
Training for Runners

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
(Optional) (Optional)

Recovery 1
Week 1 5 Minute Test Strength 20 Minute Test Strength 40 Minute Test Long Run 1
Z1-2
04:05 (VO2 Max) Workout 1 (LT2) Workout 2 (LT1) Z2 45min
20min

Recovery 1 Speed Play 1 Speed Play 8

Week 2 Strength Strength Endurance 1 Long Run 2
Z1-2 20min w/ 1x4min Z3 55min w/ 5x4min Z3
04:35 Workout 1 Workout 2 Z2 25min Z2 1hr
20min + 1x2min Z4 + 4x2min Z4

Recovery 2 Speed Play 6 Fast Finish 2

Week 3 Short Intervals 2 Strength Strength Long Run 3
Z1-2 45min w/ 4x4min Z3 45min Z2 w/
05:25 40min w/ 8x1min Z5 Workout 1 Workout 2 Z2 1:15hr
30min + 3x2min Z4 5min Z3

Recovery 3 Speed Play 6 Fast Finish 2

Week 4 Hill Sprints A Strength Strength Long Run 4
Z1-2 45min w/ 4x4min Z3 45min Z2 w/
05:35 35 w/ 6x30sec Z5 Workout 1 Workout 2 Z2 1:30hr
45min + 3x2min Z4 5min Z3

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
(Optional) (Optional)

Recovery 3 Speed Play 4 Fast Finish 2

Week 5 Short Intervals 4 Strength Strength Long Run 5
Z1-2 55min w/ 3x4min Z3 45min Z2 w/
05:25 40min w/ 12x1min Z5 Workout 1 Workout 2 Z2 1:45hr
45min + 2x2min Z4 5min Z3

Recovery 4 Speed Play 1 Speed Play 1 Fast Finish 1

Week 6 Strength Strength Long Run 1
Z1-2 20min w/ 1x4min Z3 + 20min w/ 1x4min Z3 30min Z2 w/
04:25 Workout 1 Workout 2 Z2 45min
1hr 1x2min Z4 + 1x2min Z4 5min Z3

Recovery 3
Week 7 5 Minute Test Strength 20 Minute Test Strength 40 Minute Test Long Run 5
Z1-2
05:30 (VO2 Max) Workout 1 (LT2) Workout 2 (LT1) Z2 1:45hr
45min

Recovery 2 Speed Play 8

Week 8 Hill Sprints B Strength Strength Endurance 1 Long Run 7
Z1-2 55min w/ 5x4min Z3
06:25 45 w/ 8x30sec Z5 Workout 1 Workout 2 Z2 25min Z2 2:15hr
30min + 4x2min Z4

Recovery 2 Speed Play 8

Week 9 Hill Sprints C Strength Strength Endurance 1 Long Run 9
Z1-2 55min w/ 5x4min Z3
07:00 50 w/ 10x30sec Z5 Workout 1 Workout 2 Z2 25min Z2 2:45hr
30min + 4x2min Z4

Recovery 1 Speed Play 1 Speed Play 1 Fast Finish 1

Week 10 Strength Strength Long Run 2
Z1-2 20min w/ 1x4min Z3 + 20min w/ 1x4min Z3 30min Z2 w/
04:00 Workout 1 Workout 2 Z2 1hr
20min 1x2min Z4 + 1x2min Z4 5min Z3

Recovery 3
Week 11 5 Minute Test Strength 20 Minute Test 40 Minute Test Long Run 9
Z1-2 Rest
05:30 (VO2 Max) Workout 3 (LT2) (LT1) Z2 2:45hr
45min

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
(Optional) (Optional)

Recovery 2 Fast Finish 3 Fast Finish 2

Week 12 Long Intervals 3 Strength Long Run 9
Z1-2 50min Z2 w/ 10min Rest 45min Z2 w/
06:50 45min w/ 6x4min Z4 Workout 3 Z2 3:15hr
30min Z3 5min Z3

Recovery 3 Fast Finish 2

Week 13 Long Intervals 4 Strength Long Intervals 3 Long Run 12
Z1-2 Rest 45min Z2 w/
07:15 50min w/ 7x4min Z4 Workout 3 40min w/ 5x4min Z4 Z2 3:30hr
45min 5min Z3

Recovery 2 Speed Play 3 Speed Play 1 Fast Finish 2

Week 14 Strength Long Run 2
Z1-2 20min w/ 2x4min Z3 + 20min w/ 1x4min Z3 Rest 45min Z2 w/
03:50 Workout 3 Z2 1hr
30min 2x2min Z4 + 1x2min Z4 5min Z3

Recovery 3
Week 15 5 Minute Test Strength 20 Minute Test 40 Minute Test Long Run 9
Z1-2 Rest
05:45 (VO2 Max) Workout 3 (LT2) (LT1) Z2 2:45hr
45min

Recovery 2 Tempo Run 5 Fast Finish 2

Week 16 Hill Sprints C Strength Long Run 11
Z1-2 50min Z2 w/ 35min Rest 45min Z2 w/
06:10 50 w/ 10x30sec Z5 Workout 3 Z2 3:15hr
30min Z3 5min Z3

Recovery 2 Tempo Run 4 Fast Finish 2

Week 17 Short Intervals 4 Strength Long Run 12
Z1-2 45min Z2 w/ 30min Rest 45min Z2 w/
06:20 40min w/ 12x1min Z5 Workout 3 Z2 3:30hr
30min Z3 5min Z3

Speed Play 1
Recovery 1 Fast Finish 2
Week 18 Short Intervals 2 Strength Long Intervals 3 20min w/
Z1-2 Rest 45min Z2 w/
02:40 20min
40min w/ 8x1min Z5 Workout 3 35min w/ 3x4min Z4
5min Z3
1x4min Z3 +
1x2min Z4

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
(Optional) (Optional)

Recovery 1 Tempo Run 1 Tempo Run 2 Recovery 1

Week 19 Short Intervals 1
Z1-2 30min Z2 w/ 15min Rest Rest 35min Z2 w/ Z1-2
02:20 30min w/ 6x1min Z5
20min Z3 20min Z3 20min

CE
RA
Tempo Run 1 Recovery 1 Recovery 1
Week 20 Short Intervals 1
30min Z2 w/ Z1-2 Rest Rest Z1-2

01:45 30min w/ 6x1min Z5

15min Z3 20min 20min

MATTHEW BOYD

PHYSIO
About Me
Hi, I'm Matthew, I'm a Physiotherapist

and Running Coach. I have Podcast, Blog

and YouTube channel where I talk about

all things running and triathlon.

Click here to learn more