This 20-week plan is built for runners aiming to complete a marathon in the 3 to 4 hour range. It’s ideal if you’re already running 4–5 days per week, as that will help you transition smoothly without a big jump in training load.

The plan uses time-based training instead of fixed distances, which makes it easier to control your effort and recover properly — especially important when training for a strong marathon performance. Peak weekly volume is around 65 km (40 miles), depending on your pace.

You’ll run 5 days per week with one main workout, with 2 rest days scheduled to support recovery and consistency. These rest days are flexible and can be shifted to match your routine.

Throughout the plan, you’ll run mostly by feel, helping you dial in pacing and effort. By the time race day approaches, you’ll have a solid sense of your marathon fitness and a realistic idea of what pace you can hold.