19-Week Marathon Plan (5 Sessions Per Week) @ RPE Based
@ $5 per week this plan brings you 19 Weeks of structured running and 2 x strength sessions per week focussed on a Full marathon
Starting Fitness
Comfortable running 15km
Weekly Structure
Tuesday: Speed Session
Thursday: Hill Session
Saturday: Medium Run (Trail preferred 🌿)
Sunday: Long Run
1 Non-Impact Session (Bike, Swim, Elliptical or Rowing)
Deload every 6th week
Back-to-back race weekend in Week 6
35km peak long run 5 weeks before race day
At least one trail run every week
Training Zones
Easy (E): Conversational pace
Marathon Pace (MP): Goal marathon pace
Threshold (T): Comfortably hard effort
5km Pace: Fast but controlled interval pace
Marathon Training Principles
Speed Session Purpose
Develop:
Running economy
Leg turnover
Lactate threshold
Marathon pace efficiency
Hill Session Purpose
Develop:
Running-specific strength
Climbing ability
Injury resistance
Improved running form
Trail Run Purpose
Include trails weekly to:
Reduce impact loading
Improve stability
Build strength naturally
Improve fatigue resistance
Long Run Progression
16 → 18 → 20 → 22 → 24 → Race Weekend → 24 → 26 → 28 → 30 → 32 → Deload → 30 → 32 → 35 → 28 → 22 → 16 → Marathon
Peak Weekly Volume
Approximately 60–65km/week, which is suitable for an athlete moving from a 15km fitness base while training only four running days plus one cross-training session.
Marathon-Specific Strength Guidelines
During Build Phase
Lift moderately heavy
Leave 1–2 reps in reserve
Prioritize quality movement
Rest 60–120 seconds between sets
During Peak Marathon Weeks
(Weeks 14-16)
Reduce loads by 10–15%
Avoid training to failure
Focus on movement quality
Final Two Weeks
Reduce total strength volume by 50%
No heavy deadlifts or maximal squats
Focus on mobility, activation and maintaining strength
Key Focus Areas
Every block includes:
✅ Single-leg strength
✅ Posterior chain development
✅ Core stability and anti-rotation work
✅ Upper-body posture strength for late-race fatigue
✅ Loaded carries for trunk stiffness and running economy
✅ Progressive power development for improved stride efficiency
This progression pairs well with the 19-week marathon plan and provides enough variation to keep strength gains progressing without compromising running recovery.
Hi, Coach M here, that is short for Marilette, I have been involved in sport and training since childhood. Thus Coaching and training came as a natural career path to me.
I provide a range of services from Endurance Coaching, Strength and Endurance, Flexibility and general wellness and nutrition Coaching.