What's Included in Your 16-Week Plan:

Personalised Training Zones: The plan kicks off with a testing week, including a 30-minute time trial and a "how-to" guide to establish your precise pace and heart rate training zones. This ensures every workout is perfectly tailored to your current fitness level.

A Phased, Scientific Approach:
Base Building Phase (5 weeks): Systematically increase your mileage and develop your aerobic engine with a focus on VO2 max intervals.

Marathon-Specific Phase: Sharpen your fitness with threshold workouts and key long runs that incorporate marathon-pace efforts, simulating race day conditions and building confidence.

3-Week Taper: Strategically reduce volume while maintaining intensity, guaranteeing you're recovered, fresh, and primed for peak performance on race day.

Integrated Strength Training Program: Go beyond just running with a 2-day per week, periodised strength plan.

General Hypertrophy Phase: Build a robust foundation and muscular endurance.

Maximal Strength & Power Phase: Develop raw strength and explosive power to improve your running economy and prevent injuries.

All strength workouts are based on the Rate of Perceived Exertion (RPE) scale, allowing you to auto-regulate intensity based on how you feel.

Structured Weekly Schedule: The plan features five core running days per week, with key sessions stacked to optimise recovery and adaptation. This includes hard interval sessions, steady runs, and the all-important progressively longer Sunday run.