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.
Runner - Trail Runner - Marathoner
With over a decade of dedicated experience in the field, I am committed to helping runners of all levels achieve their goals. My expertise spans across various aspects of running, including endurance building, technique improvement, and mental preparation. I focus on personalized training plans, ensuring my clients reach their goals while minimizing the risk of injury. I use evidence-based training methods with a deep understanding of individual needs.