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BEYOND TRAINING: 20 Week "Polarized" Marathon Training Plan


Ben Greenfield

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4.8 (5)


19 Weeks

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Plan Description

This "Polarized Training" plan is based on the healthy training concepts that Ben Greenfield teaches in his book "Beyond Training" and also in the article at

It relies on the 80/20 principle, Maffetone style training, and an emphasis on high quality aerobic efficiency and economy to allow for optimum endurance building and marathon preparation without doing lasting damage to the body.

This 20 week (5 month) plan is perfect if you are a beginner to advanced runner who has ample amounts of time to train (15-25 hours per week), would rather focus on long distance training rather than high intensity intervals, and also want to ensure you stay completely healthy in the process of pursuing your endurance goals.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:13 hrs 3:40 hrs
0:57 hrs 0:40 hrs
1:00 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
5:13 hrs 3:40 hrs
0:57 hrs 0:40 hrs
1:00 hrs 1:00 hrs

Training Load By Week

Ben Greenfield

Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.