Aerobic foundation
Easy running and consistency build a durable engine.
42.2K / Marathon coachingBuild the endurance.
Build the endurance.
Manage the race.
A marathon is not only accumulated mileage. Load, recovery, long runs, fueling and pacing must work as one system.
Apply for coaching42.2KTarget distance
16–24 weeksTypical build
WeeklyLoad review
Race planPacing + fueling
Who is it for?
For first-time marathoners, runners who fade late in the race and experienced athletes targeting a stronger personal best.
A marathon is not only accumulated mileage. Load, recovery, long runs, fueling and pacing must work as one system.
RUNPO
What the system includes
For first-time marathoners, runners who fade late in the race and experienced athletes targeting a stronger personal best.
Long-run progression
Zone 2, progression and marathon-pace blocks are introduced in the right order.
Fueling practice
Carbohydrate and hydration strategies are rehearsed in training.
Pacing + taper
Race pace and final-week load reduction are personalized.
Structure
Example training week
This is only an illustration of structure. Your actual week is individualized.
01
Monday
Rest
02
Tuesday
Threshold or marathon pace
03
Wednesday
Easy run
04
Thursday
Medium-long run / strength
05
Friday
Rest or very easy
06
Saturday
Easy + strides
07
Sunday
Long run
FAQ
Frequently asked questions
How long does marathon preparation take?
For many runners the focused build lasts 16–24 weeks, depending on training history and current volume.
Do I need a 30 km long run every week?
No. Long-run distance and structure progress according to capacity. The goal is adaptation, not proving fitness every Sunday.
Is fueling included?
Race-day carbohydrate and hydration are practised during training. Clinical nutrition needs should be addressed with a qualified dietitian.
Is this suitable for a first marathon?
Yes. The priorities are sustainable preparation, confidence and a controlled race plan.
Plan the marathon all the way to the finish.
Share your target race, training history and weekly availability.
Apply for coaching