Description

This 16-week marathon training plan is designed to help runners build endurance, develop pacing skills, and improve overall performance through structured and progressive training. The program emphasises consistency, aerobic capacity, and gradual load progression to support long-term development, reduce injury risk, and prepare you for a strong and controlled race-day performance.

The plan includes four training levels, allowing you to choose the option that best fits your current fitness level, training background, and personal goals.

LEVEL 1:
– Typically supports: Runners aiming for 4 h 30 min–5 h 00 min times, but results may vary based on individual fitness level and chosen training paces.
– A sub-5-hour time often means that you can run a <2h 25min half-marathon, and a sub-4h 45min time means < 2 h 18min half-marathon.
– Training: 3–4 runs per week
– Weekly volume*: ~30→50 km OR ~3.5→6 hours
– Longest run: 26 km OR 3h

LEVEL 2:
– Typically supports: Runners aiming for 4 h 00 min – 4 h 30 min times, but results may vary by individual fitness level and chosen training paces.
– A sub 4h 30min time often means that you can run a <2h 10min half-marathon, and a sub 4h 15min time means <2h 3min half-marathon.
– Training: 4–5 runs per week
– Weekly volume*: ~40→60 km OR ~4.5→6.5 hours
– Longest run: 28 km OR 3h

LEVEL 3:
– Typically supports: Runners aiming for 3:30–4:00 times, but results may vary by individual fitness level and chosen training paces.
– A sub-4 h time often means that you can run a <1h 55min half-marathon, and a sub-3 h 45min time means <1h 48min half-marathon.
– Training: 5 runs per week
– Weekly volume*: ~55→65 km OR ~5.5→7 hours
– Longest run: 30 km OR 3 h

LEVEL 4:
– Typically supports: Runners aiming for 3:00–3:30 times, but results may vary by individual fitness level and chosen training paces.
– A sub 3h 30min time often means that you can run a <1h 40min half-marathon, and a sub-3 h 15min time means <1h 33min half-marathon.
– Training: 5-6 runs per week
– Weekly volume*: ~60→75 km OR ~5.5→7.5 hours
– Longest run: 34 km OR 3 h

*Please note: The total weekly distance and training time depend on your individual running pace, and the amount you choose to do time or distance-based exercise options during the week.

You can also choose a training level based on the time you have available for training and adjust your pace accordingly, but keep in mind that the final performance outcome may vary depending on your current fitness and running speed. Some levels include double training days (running + strength).

What the training plan includes:
– 1-2 speed training sessions a week (depending on the level)
– Strength training (home and gym)
– Distance-based and time-based training options for flexibility
– Effort-based training instructions using RPE
– Pace calculation guidance (kilometres and miles)
– Heart rate guidance for different training intensities
– Hydration and energy intake guidance
– Warm-up guidance
– Race day tips and pacing strategies