This 20-week plan emphasizes endurance, consistency, and durability through moderate mileage and targeted quality sessions. It’s perfect for runners preparing for their first marathon and looking to train effectively. The goal is to help you reach the finish line feeling strong, prepared, and proud of your accomplishment.
Plan Highlights:
Duration: 20 weeks
Start Mileage: 18-20 miles/week
Peak Mileage: 47-51 miles/week
20+ miles Long Runs: 2-3
Number of quality sessions: 18
Strength & Mobility: Weekly
Taper: Final 3 weeks
Recovery Week: 1-2 reduced-volume weeks
Total Time Trials: 2
Max Training Days: 6 per week
Ready to train smart, stay healthy, and run your first marathon with purpose?
This 20‑week plan is for runners who have finished marathons and are ready to chase new time goals. It’s ideal for younger runners stepping into competitive racing or seasoned athletes looking to level up. This plan will challenge you, refine your fitness, and ensure you reach the starting line feeling strong and prepared to race.
Plan Highlights:
Duration: 20 weeks
Start Mileage: 25-30 miles/week
Peak Mileage: 56-64 miles/week
20+ miles Long Runs: 3-4
Number of quality sessions: 23
Strength & Mobility: Weekly
Taper: Final 3 weeks
Recovery Week: 1-2 reduced-volume weeks
Total Time Trials: 2
Max Training Days: 6 per week
Ready to crush some time goals?
This 20‑week plan is our most challenging program, built for runners with extensive training and racing experience. It’s designed to push advanced and elite runners to the next level of fitness and enable them to reach new performance milestones.
Plan Highlights:
Duration: 20 weeks
Start Mileage: 36-38 miles/week
Peak Mileage: 66-73+ miles/week
20+ miles Long Runs: 4-5
Number of quality sessions: 25
Strength & Mobility: Weekly
Taper: Final 3 weeks
Recovery Week: 1-2 reduced-volume weeks
Total Time Trials: 2
Max Training Days: 6 per week
Ready to achieve a new level of fitness?
This 16-week plan takes you from the couch to the finish with confidence. Easy-to-follow progressions and smart training sessions make it perfect for first-timers ready to go the distance.
Plan Highlights:
Duration: 16 weeks
Start Mileage: 11-16 miles/week
Peak Mileage: 35-42 miles/week
Number of quality sessions: 16
Strength & Mobility: Weekly
Taper: Final 2 weeks
Total Time Trials: 2
Max Training Days: 5-6 per week
Dreaming of your first half marathon?
This 16-week plan is designed for runners with some experience who are ready to take their training to the next level. It applies proven training principles with carefully timed recovery to build aerobic strength, improve running economy, and boost confidence for your best half marathon yet.
Plan Highlights:
Duration: 16 weeks
Start Mileage: 19-22 miles/week
Peak Mileage: 45-50 miles/week
Number of quality sessions: 19
Strength & Mobility: Weekly
Taper: Final 2 weeks
Total Time Trials: 2
Max Training Days: 5-6 per week
Ready to smash your next PR?
This 16-week plan is for experienced runners looking to push their limits. Built on best-in-class training principles, it targets improvements in running economy, VO2 max, and lactate threshold to maximize performance.
Plan Highlights:
Duration: 16 weeks
Start Mileage: 29-30 miles/week
Peak Mileage: 55-60 miles/week
Number of quality sessions: 21
Strength & Mobility: Weekly
Taper: Final 2 weeks
Total Time Trials: 2
Max Training Days: 6 per week
Ready to take your fitness to the next level?
For runners who want expert coaching, accountability, and a supported journey.
For independent runners who want structure without hands-on coaching.
Note: Power-Up plans include Silver-level support only. If you're completing a Power-Up before starting your half or full marathon plan, please indicate that in the form above. If you'd like your invoicing to align with your marathon training block, let me know, and I can pause invoicing to better match your training schedule. Each payment installment covers one month of your training block.
Base Builder is an 12-week program designed to safely increase your base mileage in preparation for a marathon or half marathon training block. The goal is to get you from the couch to feeling confident and comfortable running 30–40 miles per week by the end of the program.
This Power-Up is offered free of charge during the summer to high school students with parental consent.*
Next Gear Speed is a 12-week program designed to build speed and sharpen leg turnover ahead of a marathon or half marathon training block. Runners should be comfortably running at least 30 miles per week before starting.
Strength Builder Pro is a 12-week program designed for runners preparing to begin a half or full marathon training plan and looking to build strength beforehand. The goal is to reduce injury risk during the training block. Runners should be able to run at least 30 miles per week before starting this plan.
Payments are processed every 4 weeks and are based on the length of your plan and level of support:
Your subscription will automatically draft on this schedule, with the final payment occurring ~1 month before your training plan ends. You will not be billed after your training block is complete.
Want to better match payments with your training block? You can either:
Fall Races (Oct–Dec): Sign up by April 15
Winter Races (Jan–Mar): Sign up by July 15
Spring Races (Apr–May): Sign up by October 15
Summer Races (Jun–Sep): Sign up by December 15
Heron Athletics
Copyright © 2025 Heron Athletics - All Rights Reserved.
We use cookies to analyze website traffic and optimize your website experience. By accepting our use of cookies, your data will be aggregated with all other user data.