MARATHON PLANS
Based on the concepts in the highly successful training guide Advanced Marathoning, Pete’s training plans will prepare you for a personal best.
ABOUT THE PLANS
The most important factors for marathon performance are building endurance to handle the marathon distance and improving lactate threshold pace (LT pace) to improve your marathon pace.
1. ENDURANCE
Endurance is developed through carefully planned long runs and progression long runs to marathon pace that build your capacity to sustain effort over the full distance.
2. LACTATE THRESHOLD PACE
Pete’s plans are designed to raise your LT pace through targeted workouts, including structured threshold sessions, progression long runs to marathon race pace, and two well-placed tune-up races. These sessions improve your ability to run faster for longer — a critical component of marathon performance.
3. RECOVERY
Just as importantly, each plan balances demanding workouts with appropriate recovery - a proven approach Pete has used to guide thousands of runners to personal best performances.
CHOOSE YOUR LEVEL
The 14-week and 15-week training plans range from Level 2 (30-44 miles [48-70 km] per week) through to Level 5 (66–80 miles [106-130 km] per week). Simply select the level that best aligns with your current training volume and experience.
Level 2
Current Mileage:
At least 25 miles (40 km) per week.
Plan Weekly Mileage:
Week 1: 30-35 miles (48-56 km)
Builds to: 41-47 miles (66-76 km)
Plan Duration Options:
14-weeks or 15-weeks
Your Plan Includes:
4 runs and 1-2 optional sessions of aerobic cross-training per week
5 lactate threshold workouts tailored for marathon preparation
3-4 progression long runs finishing at marathon race pace
Long run stepwise progression from 11-12 miles to 18-20 miles
4-5 VO2 max workouts including 1000m and 800m intervals
Hard-easy training pattern with strategically planned recovery weeks to reduce injury risk
2 tune-up races of 8K to 10K as training benchmarks
Pete’s 3-week progressive taper to optimize your energy level for marathon race day
Daily coach’s notes describing each workout and guiding your marathon preparation
Level 3
Current Mileage:
At least 40 miles (64 km) per week.
Plan Weekly Mileage:
Week 1: 46-52 miles (74-84 km)
Builds to: 54-61 miles (86-97 km)
Plan Duration Options:
14-weeks or 15-weeks
Your Plan Includes:
5-6 runs and 1 optional session of aerobic cross-training per week
5 lactate threshold workouts tailored for marathon preparation
3-4 progression long runs finishing at marathon race pace
Long run stepwise progression from 13-14 miles to 19-21 miles
4-5 VO2 max workouts including 1200, 1000m, and 800m intervals
Hard-easy training pattern with strategically planned recovery weeks to reduce injury risk
2 tune-up races of 8K to 10K as training benchmarks
Pete’s 3-week progressive taper to optimize your energy level for marathon race day
Daily coach’s notes describing each workout and guiding your marathon preparation
Level 4
Current Mileage:
At least 55 miles (89 km) per week.
Plan Weekly Mileage:
Week 1: 57-65 miles (92-104 km)
Builds to: 64-74 miles (103-118 km)
Plan Duration Options:
14-weeks or 15-weeks
Your Plan Includes:
6-7 runs and 1 optional session of aerobic cross-training per week
5 lactate threshold workouts tailored for marathon preparation
3-4 progression long runs finishing at marathon race pace
Long run stepwise progression from 14-15 miles to 20-22 miles
4-5 VO2 max workouts including 1200, 1000m, and 800m intervals
Hard-easy training pattern with strategically planned recovery weeks to reduce injury risk
2 tune-up races of 8K to 10K as training benchmarks
Pete’s 3-week progressive taper to optimize your energy level for marathon race day
Daily coach’s notes describing each workout and guiding your marathon preparation
Level 5
Current Mileage:
At least 65 miles (105 km) per week.
Plan Weekly Mileage:
Week 1: 66-75 miles (106-120 km)
Builds to: 74-84 miles (119-135 km)
Plan Duration Options:
14-weeks or 15-weeks
Your Plan Includes:
7-9 runs and 1 optional session of aerobic cross-training per week
5 lactate threshold workouts tailored for marathon preparation
3-4 progression long runs finishing at marathon race pace
Long run stepwise progression from 15-16 miles to 20-22 miles
4-5 VO2 max workouts including 1200, 1000m, and 800m intervals
Hard-easy training pattern with strategically planned recovery weeks to reduce injury risk
2 tune-up races of 8K to 10K as training benchmarks
Pete’s 3-week progressive taper to optimize your energy level for marathon race day
Daily coach’s notes describing each workout and guiding your marathon preparation
WHAT’S INCLUDED
Intelligent, effective training for your marathon
Tailored mileage options to align with your current fitness and goals
Choice of 14- or 15-week structured programs
Stepwise increases in long run distance and training volume for optimal marathon preparation
Daily coaches’ notes explaining each workout
Hard-easy training pattern with strategically planned recovery weeks to reduce injury risk
Optional cross-training sessions
Easy access to your training plan anytime, anywhere via the Final Surge app
Seamless integration with all major training platforms, apps, and devices, including Garmin, Strava, Polar, Suunto, Apple Watch, COROS, Wahoo, Stryd, MapMyRun, RunGap, and more
Advanced performance insights to track and refine your progress, pace, heart rate, and more
