Is This Plan For You?
This 12-week Marathon Base plan by GA Endurance serves as a preparatory foundation phase before entering a structured marathon build or a race-specific training block.
It is ideal for athletes who are not yet ready for high-intensity or high-volume training, but want to establish consistency, aerobic capacity, and structural durability required for advanced marathon preparation.
If you are returning from a break, rebuilding fitness, or planning to start a 10–16 week marathon plan afterward, this plan provides the essential groundwork for long-term progression.
What You Can Expect
• A complete 12-week structured Base progression designed as a pre-build phase
• Controlled and progressive volume increase to prepare for future workload demands
• Strong emphasis on aerobic development and movement efficiency
• Consistent, easy, and steady-state runs to build endurance durability
• Introduction of light tempo efforts to prepare the system for future intensity
• Progressive long runs to safely extend aerobic capacity
• Periodized recovery weeks to support adaptation and reduce injury risk
• Development of structural durability (tendons, muscles, connective tissue)
• Clear, easy-to-follow workouts using pace, heart rate, or perceived effort
• Optional strength guidance to support injury prevention and durability
Coaching & Support
This plan includes Coach Access.
If you have any questions during your training, you can reach out anytime via:
coachsupport@gaendurance.com
Requirements
To start this plan, you should be able to:
• Run continuously for at least 8–12 km
• Train consistently 4–5 times per week
• Be ready to follow a progressive endurance-focused structure
A GPS watch and heart rate monitor are recommended for best results.
Final Note
This 12-week base plan is a standalone preparation phase, not a partial segment of a longer program.
You will build aerobic capacity, improve durability, and establish the consistency required to transition into performance-focused marathon training with confidence.
Explore more training plans at GA Endurance
I’m Goksen Cinar, MSc, a sports scientist, national team coach, and founder of GA Endurance. With 25+ years of experience and more than 2,000 athletes coached, I combine sports science, data analysis, and practical endurance coaching. I’m a 4-time IRONMAN 70.3 World Championship qualifier and 4-time full-distance IRONMAN finisher, providing full-time coaching built around each athlete’s goals and life.My coaching philosophy begins with the individual.