This plan is built for the intermediate marathoner. You have already finished at least one marathon, or you have a solid running base of 25 to 35km per week for the last three months. You are not starting from zero, and you are ready for real structure: threshold work, marathon-pace running, and a long run that builds past 30km.
This plan is not for you if:
- This is your very first marathon and you are currently running under 20km per week. Start with a beginner plan first, then come back to this one.
- You are chasing a Boston-qualifying or sub-elite time. You need a plan with higher volume and more structured speed work than this one.
- You are carrying an unresolved injury. See a physio before you start any new block.