Aerobic Volume
Increase mileage gradually enough to recover.
Marathon Coaching
Build the Fitness to Finish Strong.
Long-run structure, threshold work, recovery and race-specific pacing for runners preparing for half and full marathons.
Start Marathon CoachingBuild fitness that lasts beyond 30 km
Threshold
Raise sustainable pace without racing every workout.
Long Run
Train duration, fueling and late-run control.
Race Pacing
Practice restraint early and strength late.
Start from current fitness, not an idealised plan
Weekly mileage, injury history, available days and recent races shape the plan.
- Current volume
- Recent longest run
- Goal race
- Available days
Build, absorb, sharpen and taper
| Phase | Weeks | Main Goal |
|---|---|---|
| Base | 1–4 | Volume + durability |
| Build | 5–10 | Threshold + long-run progression |
| Specific | 11–14 | Race pace + fueling |
| Taper | 15–16 | Reduce fatigue, keep rhythm |
Every hard run has a job
Threshold
Improve sustainable speed.
Marathon Pace
Practice race rhythm without overreaching.
Long Run
Build duration and fueling confidence.
Race nutrition is part of training
Long runs are used to test fluid, carbohydrate timing and practical race-day habits.
- Fuel timing
- Hydration
- Pre-run breakfast
Adaptation happens between sessions
Easy Days
Control intensity enough to recover.
Sleep
Protect consistency across the whole block.
Down Weeks
Reduce load before fatigue becomes a problem.
Practice the details before race week
Use selected long runs to rehearse pacing, fueling, shoes and kit.
- Target pace
- Fuel plan
- Race kit
Arrive fit and fresh
Reduce Volume
Keep rhythm while dropping fatigue.
Keep Routine
Avoid experimenting with food or kit.
Simple Plan
Use clear pace ranges and fueling times.
Ready to start marathon coaching?
Book an assessment and build a plan around your current fitness and race date.
Book Marathon Assessment