GOAL – Marathon

PLAN LENGTH – 12 Weeks

LEVEL – Intermediate & Beginner

TRAINING FREQUENCY – 4 Runs + 2 Strength Sessions Per Week

Take on your marathon with confidence using this structured 12-week performance plan, designed to guide you from your current fitness level to crossing the finish line strong — and earning that marathon finisher’s medal.

This plan builds progressively, developing your aerobic engine, running efficiency, and durability so you arrive on race day prepared, resilient, and ready to perform.

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WHAT TO EXPECT

You’ll complete:
• 4 structured run sessions per week
Including aerobic development runs, marathon-pace efforts, long runs, and race-specific sessions designed to build endurance and pacing confidence.
• 2 structured strength & conditioning sessions per week
Focused on building strength, improving running economy, and reducing injury risk so you can train consistently throughout the 12 weeks.

Every session has purpose. Every week builds on the last. No guesswork — just smart, progressive training.

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SYNC TO YOUR DEVICE

All sessions are structured and can sync directly to your wearable device, allowing you to train anywhere, anytime. With clearly defined workouts, pacing guidance, and planned recovery, this program keeps you accountable and on track from week one to race day.

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WHO IS THIS PLAN FOR?

This plan is ideal if:
• You’re targeting a 3–4 hour marathon finish
• You’ve completed a half marathon and can comfortably cover that distance
• You’re returning to structured training and want clear direction
• You’re chasing a personal best with a smart, sustainable approach

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PREREQUISITES

Before starting this plan, you should be able to comfortably run for 90mins.

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This is not just about finishing — it’s about building a strong aerobic base, moving efficiently, staying injury-free, and performing when it matters most.

Train smart. Stay consistent. Earn your medal.