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Training Plans

Find Your Plan

Choose the Plan That's Right For You
First Marathon Plan

 

​​Each week includes:

  • One easy-effort run to build aerobic base

  • One long run to steadily build endurance

  • One interval or threshold workout to improve speed and fitness

Sub-4 Hour Plan

 

​​Each week includes:

  • Two easy-effort runs to build aerobic base

  • One long run to steadily build endurance

  • One interval or threshold workout to improve speed and fitness

Sub-3 Hour Plan

 

​​Each week includes:

  • Two easy-effort runs to build aerobic base, with one session replaced every three weeks by goal race efforts

  • One long run to further build endurance

  • One interval or threshold workout to improve speed and fitness

  • One progression run to work through multiple heart rate zones under fatigue

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Each 16-week plan is delivered as an Excel file and includes:

  • Clear guidance on the stimulus of every run

  • Log to track performance and progress

  • Heart rate zone calculator

  • Workout and race pace calculator​

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