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.