The DW Performance Foundation Marathon Plan is designed for runners already training consistently who are preparing for their first marathon or targeting a sub-5-hour finish.

This 16-week programme combines structured progression, manageable long runs, marathon pace development, and simple speed work to help build endurance, confidence, and race-day readiness without becoming overwhelming.

Built to be sustainable and realistic for recreational runners, the plan gradually increases training load while prioritising consistency, recovery, and injury prevention throughout the block.

Recommended For:

• First-time marathon runners

• Runners targeting a sub-5-hour marathon

• Recreational runners already running consistently before starting the plan

Typical Training Volume:

• Average weekly mileage: 40km / 25mi

• Peak mileage: 60km / 37mi

• Peak long run: 32km / 20mi

The Plan Includes:

• Progressive long runs

• Marathon pace sessions

• Simple threshold and speed support

• Pace guidance

• Fuelling advice

• Recovery guidance

• Structured 16-week progression

Built from real coaching experience to help runners train consistently, build confidence, and arrive at the marathon start line ready to perform.