Marathon training plans: beginner to advanced
From parkrun regular to marathon finisher. HP3 road marathon plans build patiently: base phases so you start your race build ready, strength work that protects the training you do, and structured recovery for after the finish line. Written by the physio-led HP3 coaching team; delivered through TrainingPeaks.
Choose your plan
Race Plans
The full build to race dayMarathon Beginner – 24 Weeks
Parkrun to the start line in 24 weeks: a patient, physio-led build that turns a recreational runner into a healthy marathon finisher, no heroics required.
Trail marathon instead
If your marathon is on hills and mud rather than tarmac, the trail catalogue trains descending, hiking and hill strength as deliberately as the running.
Marathon Base Phases
12-week blocks to run before your race build startsMarathon Base Phase – Novice
Three months of gentle, consistent aerobic running that gets a newer runner ready to start a marathon build in one piece.
Marathon Base Phase – Intermediate
The aerobic engine work most marathon builds skip: twelve weeks of unglamorous base that makes the hard weeks later actually stick.
Marathon Base Phase – Advanced
For experienced marathoners between cycles: hold and extend the aerobic platform so the next race build starts from strength.
Strength & Recovery
Run alongside your plan, or after the raceMarathon Strength & Conditioning – 12 Weeks
The periodised gym plan that runs alongside marathon training: strength that protects your legs through the biggest mileage weeks.
Post-Marathon Recovery – 4 Weeks
A structured month that eases you back after the marathon instead of stopping dead or limping straight into the next block.
Stay consistent between races
Maintenance, return-to-running and conditioning blocks that keep you moving well when there is no race on the calendar.