A structured 16-week marathon programme designed for runners targeting approximately a 4:00 - 4:40 marathon finish.
Built from real coaching experience and proven successful with recreational runners, this plan focuses on progressive endurance, marathon-specific fitness, aerobic development, and sustainable training progression, helping you arrive at race day fit, confident, and ready to perform.
 
The plan averages approximately 43km / 27mi per week, building to a peak of around 60km / 37mi during the highest training weeks.
 
Ideal for runners who:
Train consistently 3–5 times per week
Want a structured but realistic approach to marathon training
Are targeting sub-4 through to approximately 4:40 marathon finishes
 
Includes:
Progressive long runs
Marathon pace sessions
Threshold and speed workouts
Fuelling and pacing guidance
Structured taper and recovery advice
 
Designed to balance performance, recovery, and consistency without excessive mileage or unrealistic training demands.