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Full Marathon Plans - 16 weeks
First Marathon
Each week includes:
1 easy-effort run to build aerobic base
1 long run to steadily build endurance
1 interval or threshold workout to improve speed and fitness
Sub 4-Hour
Each week includes:
2 easy-effort runs to build aerobic base
1 long run to steadily build endurance
1 interval or threshold workout to improve speed and fitness
Sub 3-Hour
Each week includes:
2 easy-effort runs to build aerobic base, with one session replaced every three weeks by goal race effort
1 long run to further build endurance
1 interval or threshold workout to improve speed and fitness
1 progression run to work through multiple HR zones under fatigue
Half Marathon Plans - 12 weeks
First Half Marathon
Each week includes:
1 easy-effort run to build aerobic base
1 long run to steadily build endurance
1 interval or threshold workout to improve speed and fitness
Sub 2-Hour Half
Each week includes:
2 easy-effort runs to build aerobic base
1 long run to steadily build endurance
1 interval or threshold workout to improve speed and fitness
Sub-1:25 Half
Each week includes:
2 easy-effort runs to build aerobic base, with one session replaced every three weeks by goal race effort
1 long run to further build endurance
1 interval or threshold workout to improve speed and fitness
1 progression run to work through multiple HR zones under fatigue
All plans provided in Excel and include:
- Clear guidance on the stimulus of every run
- Log to track performance and progress
- Heart rate (HR) zone calculator
- Workout and race pace calculator