Explore the Training Programs

First Marathon Program

This 16-week program is built specifically for runners looking to complete their first marathon.

With just three days of running per week, the plan is designed to build endurance while minimizing burnout and injury risk. You will begin at 20 miles per week and gradually build to the mid-30s.

Each week includes:

One easy-effort run to build the aerobic base
One long run to steadily build endurance
One interval or threshold workout to improve speed and fitness

Sub-3:30 Marathon Program

This 16-week program is designed for runners targeting a sub-3:30 marathon finish.

Training four days a week, you'll begin in the low 20s for weekly mileage and build to around 40 miles.

Each week includes:

Two easy-effort runs to build the aerobic base
One long run to steadily develop endurance
One interval or threshold workout to improve speed and fitness

Sub 3-Hour Marathon Program

This 16-week program is built for advanced runners, typically those with at least 3 years of long-distance running and a completed marathon.

Weekly mileage begins in the mid-30s and builds to 50+ miles, providing the volume needed to finish in under 3 hours.

Each week includes:

Two easy-effort runs to build the aerobic base
One long run to further develop endurance
One interval or threshold workout to improve speed and fitness
One progression run to work through multiple heart rate zones under fatigue

All plans are delivered as downloadable Excel files and include:

Detailed guidance on the intended stimulus for each run
A notes tab to log your progress and performance
A heart rate zone calculator
A goal marathon time and workout pace calculator