Rachel Turner

This foundational plan is designed for runners looking to safely scale up their weekly volume from 10 miles (16 km) to 16 miles (26 km) a week. It is a perfect fit for those looking to build a rock-solid aerobic foundation before launching into a 16-week marathon plan or a 12-week half-marathon plan. Built specifically for those who have been running consistently for at least 12 months, this program splits your volume over just 3 days per week—making it ideal for busy schedules or those managing their recovery. Utilising the scientific 4-week adaptation method, your body will safely adapt to 10 miles for the first block, before stepping up to 13 miles, and finally stabilising at 16 miles. Coach's Note: If you want to continue stepping up to a 20-mile (32 km) baseline immediately following this program, please see our "3-Day Milestone Base: 10 to 20 Miles" template.

This comprehensive 16-week base-building plan is engineered for runners looking to safely scale up their weekly volume from 10 miles (16 km) to a robust 20 miles (32 km) a week. It is uniquely structured for runners preparing to launch into an accelerated marathon training plan or an advanced half-marathon program. Built specifically for those who have been running consistently for at least 12 months, this program splits your volume over just 3 days per week—making it ideal for busy schedules, time-crunched athletes, or those managing structural recovery. Utilising the scientific 4-week adaptation method to protect your joints, your body will spend 4 weeks stabilising at 10 miles, 4 weeks at 13 miles, and 4 weeks at 16 miles, before culminating in a final 4-week block holding steady at 20 miles. By the end of this plan, your aerobic engine will be fully primed for race-specific speed and distance.

This comprehensive 20-week marathon training plan is engineered for recreational runners looking to safely build the stamina required to conquer the 26.2-mile distance. It is uniquely structured for runners aiming for a 4:30 to 5:00 hour finish time who want a predictable, highly effective routine that balances deep physical conditioning with a realistic lifestyle schedule. Built specifically for those who want a consistent rhythm, this program splits your volume over 4 days per week: 2 easy runs, 1 midweek workout session, and 1 weekend long run. This layout ensures your week has a clear, digestible structure while maximising your recovery windows. Utilising the 10% progression rule alongside strategic deload weeks to fiercely protect your joints, your weekly routine consists of: 2 Easy Runs: Low-intensity sessions designed to accumulate safe aerobic volume and flush out muscle fatigue. 1 Workout Session: A midweek quality run utilising structured blocks of marathon and threshold efforts to teach your body to run efficiently on pre-fatigued legs. 1 Weekend Long Run: A progressive, milestone endurance session built to develop maximum time-on-feet stamina and race-day mental confidence. The plan safely steps up your volume using systematic, gradual increases before introducing a deliberate deload week to shed cumulative fatigue before major milestones. Your training will climb to a peak weekly volume of 53 km (33 miles), featuring a 31 km (19.2 miles) peak long run. By culminating in a structured 3-week taper period, your aerobic engine will be fully primed, recovered, and ready the moment you step onto the marathon starting line.