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.