This plan target goal is to run a marathon in under 4 hours, delivered over a 17-week program. Ideal participants are runners who can comfortably run at least 10 km without stopping at the start, giving them a solid aerobic base to build from.

This plan suits intermediate to advanced recreational runners who want a structured, phase-driven progression with clear weekly workouts and measurable milestones. Participants should be able to commit to four runs per week, comprising easy runs, speed work, and a single long run on weekends.

The plan emphasizes gradual mileage progression, with a focus on consistency, sustainable gains and most importantly recovery, rather than drastic weekly jumps without rest, which can lead to injury.