Marathon Preparation

First Marathon 16-Week Plan

Intermediate 16 weeks

A comprehensive 16-week marathon training plan designed for first-time marathoners. Build up from a half-marathon fitness base to confidently complete 42.2km. Includes weekly long runs, cross-training, and race day strategies.

Goals

Complete your first marathon with a smile. Develop a sustainable pacing strategy. Cross the finish line feeling strong and accomplished.

Sub-4 Hour Marathon

Advanced 12 weeks

An advanced program for experienced marathoners targeting a sub-4 hour finish. This plan assumes a solid marathon base and focuses on quality over quantity with specific pace training.

Goals

Finish marathon in under 4 hours (5:40 min/km pace). Improve running economy. Master race day nutrition and pacing.

Comrades Marathon Prep

Elite 20 weeks

Ultra-distance training specifically tailored for the Comrades Marathon (89K). This 20-week program focuses on the unique demands of South Africa's most iconic ultra-marathon, including hill training, back-to-back long runs, and heat acclimation.

Goals

Finish the Comrades Marathon within cut-off time. Master ultra-distance nutrition and hydration. Develop mental resilience for 12+ hours of running.