Marathon Competitive Plan

This 16-week plan averages 70 miles (112 km)/week with 5 - 7 runs/week (2 of which are optional). The long run starts at 13 miles (21 km) and peaks at 21 miles (33 km) in week 12.

It includes easy runs, long runs, steady-state runs, threshold runs, VO2max intervals, and repetitions.

The 4SPEED™ Method systematically develops your ability to run a faster marathon by improving aerobic endurance, lactate threshold, aerobic capacity (VO2max), and raw speed.

I'm only an email away for questions that may arise during the course of this training plan.
The training method
In my opinion, the most suitable training progression for competitive road runners is funnel periodization (see graphic above). Since its short cycles continually train - or at least maintain - the full spectrum of physiological skills, it allows for multiple peaks within one season and seamless transitions to different race distances.

1. Foundation - This is the base + speed phase which is characterized by extreme polarization.

2. Conditioning - This is the fitness phase with a strong focus on VO2max and lactate threshold.

3. Race-Specific - This is the sharpening phase where your marathon race-fitness is brought to a peak.
"Sandro’s expertise and attention to detail has helped me improve more than I had thought possible. Through his online coaching, I was able to break my 20 year 5K PR by 21 sec to 15:48. And with his training plan, I was able to break my HM PR by almost 4 min to 1:14:29.
Shai Birmaher
"Following the competitive marathon plan helped me reach a new PR with a first place overall finish in 2:39:37 on a hilly course. Sandro’s scientific approach ensures that every run and workout has a purpose, culminating in arriving at the starting line fit, healthy, and fresh."
James Mount

MAR Competitive | Miles

$39

16-week plan in miles | 2021 edition
5 - 7 runs/week | 70 miles/week
✔ 16 pages with coach notes
✔ Custom heart rate zones
✔ Custom workout paces
✔ Coach support (email)
Instant download

Mar Competitive | KM

$39

16-week plan in km | 2021 edition
5 - 7 runs/week | 112 km/week
✔ 16 pages with coach notes
✔ Custom heart rate zones
✔ Custom workout paces
✔ Coach support (email)
Instant download
Not the right training plan for you? Consider a Custom Training Plan or my 1:1 Online Coaching to get exactly what you need.