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