Most marathon runners think training starts 12–16 weeks before race day. Research shows otherwise. A large study of Boston Marathon runners (DeJong Lempke et al., Sports Medicine, 2025) found that the fastest athletes built their success on the foundations laid in the months before marathon-specific training. Consistent running volume, regular quality sessions, and smart progression prepared them to handle the demands of the final build.
This 16-week plan is designed to give you exactly that foundation, prior to starting your specific marathon preparation plan. It develops your aerobic capacity, running efficiency, and durability so that you can enter your marathon-specific training block ready to absorb the harder work to come. The structure provides a steady progression of running volume appropriate for your level, to ensure you do not ramp up too quickly. It can also be used as a year-round programme to build resilience and consistency between marathon cycles.
Designed by endurance coach, university lecturer, and sports physiotherapist Tim Pigott BSc MSc, this plan encapsulates his education, experience, success and passion for helping thousands of people achieve their dreams.
Whether you are a novice building your first marathon base, or returning to marathon running after a lay off, this plan will help you arrive at your marathon block fitter, stronger, and ready to succeed.
Sports Physiotherapist (HCPC, CSP, MSc, Univeristy Lecturer and researcher) & Ultra / Endurance Coach.
Coaching for endurance athletes who want to reach the start line healthy and the finish line strong. As a sports physiotherapist and coach, my specialism is durability; building athletes up for a goal event, and rebuilding them after injury or time out, from first-timers to the world stage.