Marathon Training Plans

Extraordinary marathon race results are the outcome of comprehensive, systematic training. Run faster than you thought possible with the 4SPEED™ Method that maximizes your general endurance, lactate threshold, VO2max, and neuromuscular power through funnel periodization within 16 weeks.

Train more effectively (and efficiently!) to achieve new personal records.

Advance your general endurance
Elevate your lactate threshold/tolerance
Boost your aerobic capacity (VO2max)
Increase your neuromuscular power

Mar Novice

16-week plan
3 running days/week
25 miles/week (40 km/week)

Mar Intermediate

16-week plan
4 running days/week
40 miles/week (64 km/week)

Mar Advanced

16-week plan
4 - 6 running days/week
55 miles/week (88 km/week)

Mar Pre-Elite

16-week plan
5 - 7 running days/week
70 miles/week (112 km/week)
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