Marathon Training Programs
Professional marathon training designed specifically for adults aged 30-50. Our structured programs combine scientific training methods with supportive community guidance to help you achieve your running goals safely and effectively.
Our Training Philosophy
Progressive Development
Gradual increase in training volume and intensity to prevent injury while building endurance. Each program is carefully structured to respect your body's adaptation needs.
Age-Appropriate Methods
Training specifically adapted for the 30-50 age group, considering recovery needs, work-life balance, and physiological changes that come with maturity.
Science-Based Approach
Programs based on latest sports science research, incorporating heart rate training, periodization, and proven marathon preparation methodologies.
Training Programs
First Marathon Program
Perfect for first-time marathoners or those returning to running after a break. This comprehensive program takes you from basic fitness to marathon completion.
Program Includes:
- 3-4 training sessions per week
- Progressive long run schedule (5km to 32km)
- Speed and tempo work introduction
- Cross-training recommendations
- Nutrition and hydration guidance
- Race strategy development
- Injury prevention techniques
- Mental preparation sessions
Prerequisites: Ability to run 5km continuously
Goal Time: 4:30 - 5:30 finish
Enroll NowPerformance Program
For experienced runners seeking to improve their marathon times and compete at higher levels. Intensive training with advanced techniques.
Program Includes:
- 5-6 structured training sessions per week
- Advanced periodization model
- Track intervals and tempo runs
- Marathon pace training
- Strength and mobility work
- Altitude training opportunities
- Performance testing and analysis
- Individual coaching sessions
Prerequisites: Sub-4:00 marathon time
Goal Time: 3:15 - 3:45 finish
Enroll NowIntermediate Program
Bridge program for runners who have completed their first marathon and want to improve their time and running efficiency.
Program Includes:
- 4-5 training sessions per week
- Speed development sessions
- Hill training and fartlek runs
- Advanced nutrition strategies
- Recovery and regeneration focus
- Race simulation training
- Biomechanical assessment
- Group motivation sessions
Prerequisites: One completed marathon
Goal Time: 3:45 - 4:30 finish
Enroll NowMaintenance Program
Year-round training program for experienced marathoners who want to maintain fitness and participate in multiple races throughout the year.
Program Includes:
- Flexible training schedule
- Seasonal periodization
- Multiple race preparation
- Injury prevention focus
- Social group runs
- Lifestyle integration support
- Veteran runner mentoring
- Special workshops and seminars
Prerequisites: Multiple marathon completion
Goal: Consistent performance and enjoyment
Join ProgramTraining Components
Aerobic Base Building
Easy-paced runs to develop cardiovascular efficiency and fat-burning capacity. Forms the foundation of all marathon training.
Speed Development
Track intervals and tempo runs to improve running economy, lactate threshold, and overall running speed.
Hill Training
Uphill repeats and hill runs to build leg strength, power, and mental toughness essential for marathon success.
Marathon Pace
Specific training at goal marathon pace to develop race-specific fitness and practice fueling strategies.
Typical Training Week
Beginner Program Schedule
Swimming, cycling, or yoga (30-45 minutes)
30-45 minutes at conversational pace
Intervals or tempo run (45-60 minutes total)
30-40 minutes recovery pace
Complete rest or gentle stretching
Progressive distance (45 minutes - 3 hours)
Easy walk or optional short run
Performance Program Schedule
45 minutes easy + 30 minutes strength training
High-intensity speed work (60-75 minutes)
60-75 minutes at moderate effort
Lactate threshold training (45-60 minutes)
30-45 minutes recovery pace
2-3.5 hours with marathon pace segments
45-60 minutes very easy or complete rest
Additional Support Services
Nutrition Counseling
Personal nutrition plans, race-day fueling strategies, and weight management guidance from certified sports nutritionists.
Includes: Meal planning, supplement advice, hydration strategies
Strength & Conditioning
Runner-specific strength training programs to improve performance and prevent injuries through targeted exercises.
Includes: Gym sessions, home workouts, flexibility programs
Injury Prevention
Biomechanical assessments, gait analysis, and preventive treatments to keep you running healthy and strong.
Includes: Movement screening, corrective exercises, recovery protocols
Program Enrollment
Ready to Start Training?
Choose the program that best fits your current fitness level and goals. Our experienced coaches will guide you through every step of your marathon journey.
What's Included:
- Personalized training plan
- Weekly group training sessions
- Professional coaching support
- Training log and progress tracking
- Access to club events and races
- Online training resources
- Member community support
- End-of-program celebration
Program Pricing:
First Marathon Program: €180 (16 weeks)
Intermediate Program: €220 (18 weeks)
Performance Program: €280 (20 weeks)
Maintenance Program: €45/month (ongoing)