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Endurance Lab Training Plans

Marathon Training Plan

Get to the marathon start line fit, healthy and ready to pace it well.
SEE THE LEVELS
About

Is this plan for you?

For runners preparing for a marathon who want a clear, structured plan they can follow on their own.

  • First marathon: you want to finish strong, not just finish.
  • Returning marathoners chasing a better time.
  • Masters runners who need more recovery built in.

Start the plan injury-free. If you are carrying a niggle, get it checked first.

Levels

Choose your level

Start
$54.95
New to the distance, or coming back after a break.
18 weeks, 3–6.75 hours a week
CHOOSE YOUR VERSION
Develop
$54.95
You train regularly and want a steady build.
18 weeks, 4–7.75 hours a week
CHOOSE YOUR VERSION
Perform
$54.95
Experienced and chasing a time.
18 weeks, 5–9 hours a week
CHOOSE YOUR VERSION
Podium
$54.95
High volume for competitive age-groupers.
18 weeks, 7.5–11.25 hours a week
CHOOSE YOUR VERSION
Masters
from $54.95
Athletes 50+ who need more recovery between hard days.
18 weeks, 1.75–6 hours a week
CHOOSE YOUR VERSION
Method

How the plan works

Most of your running stays easy, so the harder sessions count. Every session uses the Endurance Lab 7-zone method, with targets for heart rate, pace or power.

  • Base: build aerobic volume and consistency.
  • Build: add threshold work and marathon-pace running.
  • Peak: your longest runs and race rehearsals.
  • Taper: less volume, same sharpness, fresh legs on race day.
Sample week

A week from the plan

Included

What you get

  • Every session as a structured workout in TrainingPeaks
  • Syncs to Garmin, Wahoo, Zwift, Apple Watch and more
  • Heart rate, pace and power targets for each session
  • A one-off purchase: the plan is yours to keep

Find your plan

Choose your level, then how you train. Every version of a level costs the same. Launch offer: code LAUNCH20 for 20% off until 1 December 2026.

LevelPlanRunLengthPrice
StartStandardHeart rate18 weeks
3–6.75 h a week		$54.95Buy on TrainingPeaks →
StartStandardPace18 weeks
3–6.75 h a week		$54.95Buy on TrainingPeaks →
StartStandardPower18 weeks
3–6.75 h a week		$54.95Buy on TrainingPeaks →
StartMastersHeart rate18 weeks
1.75–6 h a week		$54.95Buy on TrainingPeaks →
StartMastersPace18 weeks
1.75–6 h a week		$54.95Buy on TrainingPeaks →
StartMastersRPE18 weeks
1.75–6 h a week		$54.95Buy on TrainingPeaks →
DevelopStandardHeart rate18 weeks
4–7.75 h a week		$54.95Buy on TrainingPeaks →
DevelopStandardPace18 weeks
4–7.75 h a week		$54.95Buy on TrainingPeaks →
DevelopStandardPower18 weeks
4–7.75 h a week		$54.95Buy on TrainingPeaks →
DevelopMastersHeart rate15 weeks
2.75–6.25 h a week		$54.95Buy on TrainingPeaks →
DevelopMastersHeart rate18 weeks
2.5–6.5 h a week		$54.95Buy on TrainingPeaks →
DevelopMastersPace15 weeks
2.75–6.25 h a week		$54.95Buy on TrainingPeaks →
DevelopMastersPace18 weeks
2.5–6.5 h a week		$54.95Buy on TrainingPeaks →
DevelopMastersPace19 weeks
2.5–6.5 h a week		$54.95Buy on TrainingPeaks →
DevelopMastersPower15 weeks
2.75–6.25 h a week		$54.95Buy on TrainingPeaks →
DevelopMastersRPE18 weeks
2.5–6.5 h a week		$54.95Buy on TrainingPeaks →
PerformStandardHeart rate18 weeks
5–9 h a week		$54.95Buy on TrainingPeaks →
PerformStandardPace18 weeks
5–9 h a week		$54.95Buy on TrainingPeaks →
PerformStandardPower18 weeks
5–9 h a week		$54.95Buy on TrainingPeaks →
PerformMastersHeart rate18 weeks
5–8.75 h a week		$54.95Buy on TrainingPeaks →
PerformMastersPace18 weeks
5–8.75 h a week		$54.95Buy on TrainingPeaks →
PerformMastersPower18 weeks
5–8.75 h a week		$54.95Buy on TrainingPeaks →
PerformMastersRPE18 weeks
5–8.75 h a week		$54.95Buy on TrainingPeaks →
PodiumStandardHeart rate18 weeks
7.5–11.25 h a week		$54.95Buy on TrainingPeaks →
PodiumStandardPace18 weeks
7.5–11.25 h a week		$54.95Buy on TrainingPeaks →
PodiumStandardPower18 weeks
5–11.25 h a week		$54.95Buy on TrainingPeaks →
PodiumMastersHeart rate18 weeks
6.25–9.75 h a week		$54.95Buy on TrainingPeaks →
PodiumMastersPace18 weeks
6.25–9.75 h a week		$54.95Buy on TrainingPeaks →
PodiumMastersPower18 weeks
6.25–9.75 h a week		$54.95Buy on TrainingPeaks →
PodiumMastersRPE18 weeks
6.25–9.75 h a week		$54.95Buy on TrainingPeaks →

Compare every version on the Find your plan page →

Read the guide: How to Train for a Marathon: Long Runs, Load and Taper →

Tailored option

Want this built around you?

A plan follows a set path. If you want sessions adjusted to your week, your test results and how you respond, remote coaching does that. A lab test first gives you zones measured on you, not estimated.

SEE COACHING
BOOK A LAB TEST
FAQ

Common questions

Do I need a TrainingPeaks account?
Yes, but a free account is enough. The plan loads into your calendar and syncs to your watch.
Which level should I choose?
Start is for athletes new to the distance or returning after a break. Develop suits regular training with a steady build. Perform is for experienced athletes chasing a time, and Podium for high-volume competitive age-groupers. Pick the level whose weekly hours fit your life now; if you are unsure, start lower.
Can I line the plan up with my race date?
Yes. When you load it in TrainingPeaks you set your race date and the plan finishes on that day.
Can I start straight away?
Yes. Every level and version is on sale now. Buy it on TrainingPeaks, set your race date, and the plan loads into your calendar.
Can a coach adjust it for me?
Plans are fixed. If you want sessions changed around your week and your results, look at remote coaching.
Running Dublin? See our Dublin Marathon coaching.
SEE THE RACE PAGE
Help choosing

Not sure which plan?

Tell us your race and how many hours a week you can train, and Tiago will reply with the right level and version. One reply, no newsletter.

Marathon Training Plan
LENGTH
15–19 weeks
WEEKLY HOURS
—
INTENSITY
Heart rate, pace, power or RPE
SEE THE LEVELS

Plans sync to Garmin, Wahoo, Zwift and Apple Watch through TrainingPeaks. You buy each plan once.

Know your zones? Work them out with our zone calculator →

Train with Endurance Lab

Every Endurance Lab coach works within the same methodology, backed by lab testing and the Sports Science Made Simple education series.

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