Two 16 weeks of marathon plans + strength & mobility training. Available worldwide.
Two 16 weeks of marathon training plans; 4-5 hours and 3:15-3:59 hours, include strength training and stretching. Can be done at home or the gym. 4-6 workouts per week, depending on the plan.
The weekly kilometres depend on the program, the speed and the fitness level of the runner, the programs contain runs based on both distance and time, and faster runners have slightly higher weekly kilometres. The number of runs increases steadily a little bit all the time, also the speed development during the program naturally increases the number of kilometres a little.