Who is this plan for?

This plan is the ideal choice if you are:

A first-time marathon runner with a consistent running base.

A runner who has completed a marathon before but wants more structure to improve your time and finish feeling strong.

Looking for a safe, progressive, and holistic plan that builds your endurance without over-complicating things.

What You'll Get in Your 16-Week Plan:

Personalised Training Zones: The plan starts with a 30-minute time trial and a simple guide to establish your unique pace and heart rate zones. This ensures you train at the correct intensity from day one.

A Safe and Structured Progression:
Base Building Phase: We'll start by progressively building your weekly mileage and your long run at a sustainable pace, focusing on building a fantastic aerobic foundation.

Marathon-Specific Phase: As your fitness grows, the plan introduces different types of workouts like threshold and tempo runs to improve your speed and endurance.

3-Week Taper: Arrive at the start line feeling fantastic. The taper methodically reduces your training volume, allowing your body to recover and adapt so you're at your peak on race day.

Confidence-Building Long Runs: All long runs in this plan are designed to be run at a comfortable, easy effort. The primary goal is to build your endurance and time on feet, so you can be confident in your ability to cover the 42.2km distance.

Integrated Strength Program: Build an injury-resistant body with a simple but effective 2-day per week strength plan. It’s split into two phases: first building a strong foundation (hypertrophy), then developing functional strength and power to improve your running form.