16-Week Novice Training Plan (Sub-5 Hours)
Start Date: Monday, 6 July 2026
Best For: First-time marathoners aiming for a complete finish or a sub-5-hour time.
Peak Weekly Volume: 56.5 km
Target Paces: Easy Runs (7:25–7:35/km) | Marathon Pace (7:00–7:09/km)
Overview: A conservative, safety-first plan focused on building time-on-feet, preventing overuse injuries, and guiding you through your first 32.5 km long run.
16-Week Sub-4 Hour Training Plan
Start Date: Monday, 6 July 2026
Best For: Intermediate runners targeting a finish time under 3:59:59 (5:41/km average pace).
Peak Weekly Volume: 69 km
Target Paces: Easy Runs (6:15–6:45/km) | Marathon Pace (5:35–5:41/km) | Long Runs (6:00–6:20/km)
Overview: Combines mid-week Marathon Pace (MP) runs with progressive weekend long runs to build cardiovascular strength for high altitude.
12 Week Standard Marathon Plan
Start Date: Monday, 3 August 2026
Best For: Runners with an established running baseline looking for a focused 3-month preparation block.
Peak Weekly Volume: 62 km
Overview: A streamlined block designed to take an active runner from a strong aerobic base directly into marathon-specific endurance.
