Choosing and Signing Up for Your Journey
Next Steps:
- Review our pricing and information
- Review plan options
- Click the "Get Started" button in the Plan Options section and follow the steps
- Please note that there are two steps after you click "Get Started":
- Fill out and submit the Intake Form
- Subscribe to your plan via PayPal Payments (more info below)
Plan Options
Beginner Marathon Training Plan
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: 18-21 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?
Moderate Marathon Training Plan
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: 26-31 miles/week
Peak Mileage: 60-64 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?
Advanced Marathon Training Plan
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: 37-40 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?
Beginner Half Marathon Training Plan
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?
Moderate Half Marathon Training Plan
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?
Advanced Half Marathon Training Plan
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?
Program Delivery & Features
To support consistency, your program delivery follows a streamlined process. Each Heron Athletics plan is delivered through Final Surge, providing your training plan while allowing coaches to monitor progress, analyze real-time data, and make adjustments as needed.
A Heron Athletics plan includes:
- Personalized training plan via Final Surge
- Real-time data analysis and adjustments to optimize training
- Individualized and coach-updated training paces via Google Sheets
- Unlimited communication through Final Surge
- Text support as needed
- Four optional coaching calls tailored to your schedule: initial consultation, midpoint check-in, pre-race strategy, and post-race debrief
Deadlines to signup for Heron Athletics
Please register for your marathon training plan at least 5.5 months before your goal race, and your half marathon plan at least 4.5 months prior. This allows enough time to build and upload your customized plan to Final Surge.