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Marathon Plan Advanced - L4

€895 EUR

About this plan

Welcome to the Advanced Marathon Plan!

This plan has been designed for anyone targeting a finish time of 2:55-3:15.

Also included in the training plan is:
- a pace chart so you know exactly how fast your runs should be
- a full glossary of terms so you'll always know what to do
- loads of tips each week so you can learn along the way and stay motivated!

Everything you need to get you a marathon PB and have fun doing it! Come back and let me know how you got on, it's great to hear your stories!

Plan Details / Who is this for?

Ideal for anyone targeting a 2:55-3:15 finish time.

The first week is 38 miles/61km.

The biggest week is 64 miles/103km.

5-6 runs each week.

The plan has both miles and kilometres.

15 weeks in length with easy to understand, structured training with time set aside for you to implement your own strength training.

Optional Strength Routine Add On

The 'Plan + Strength Routine' option includes the full plan plus 3 integrated "at home" strength routines with warm up and cool down exercises.

Beginner friendly and easy to follow.

No equipment necessary.

Frequently Asked Questions

Are the training plans in miles or kilometers?

We have written the training plans in both miles and kms, both of which are included in the PDF file so you can refer to whichever one suits you.

The pace charts are also in miles and km's too.

How will I receive my plan?

You will receive an email with a link to download your plan straight after purchase.

You can also click a link on the checkout success page.

This will download the PDF file to your computer, tablet or phone. 

What format do the training plans come in?

The plans are a downloadable PDF file which you can view on any device or print off.

You will be emailed the link to download your plan.

Please note the plan can only be downloaded a maximum of 5 times. 

I feel I am in between two training plans, which one should I go for?

Each plan gives the number of days of training per week, so we’d advise going for the one which best fits in with your current lifestyle and commitments.

Also consider the number of miles or km's for the first week and peak week and compare that figure to where you are currently.

The best success will come from following a plan that is achievable given your lifestyle and current fitness. 

Customer Reviews

Based on 68 reviews
A.R. (AU)
First Sub 3!

I’ve followed this plan for the third time now. After using it to achieve 2 PB’s I wanted to get that sub 3 marathon. I finally smashed that goal last week in Gold Coast, Australia with a 2.56.14.
Love the balance of the plan and workouts included. I’ve recommended already to my running friends who wanted a plan with solid structure and guidance.

I for certain will be using the plans for future marathon’s and PB attempts! 🤙

David Rogers (AU)
First sub-3hrs at 47yo!

Ben and team,

Thank you SO much for the awesome L4 plan. I did it, I finally achieved my goal...after years of injury and mishaps, poor race execution and bad prep, your plan helped me crack the magical 3 hour mark here on the Gold Coast.

Previous coaching plans just hadn't suited me, either flogging me too much via pointless 'time trials', or going too hard too early, but yours...I loved the variation, the sensible approach to rest, the solid adoption and gradual build-up of race pace and tempo segments, as well as the tough stuff (i.e. needing to put in the consistent long runs!)

The only thing I changed was to increase the RP segment in the final peak week long run from 13 to 21km, and ran a little quicker on some of the interval sessions ... just to give me that extra bit of confidence. Outside, I did exactly as you told me and it worked an absolute treat!

So happy to finally crack it. Thanks again!!

S.R. (GB)
London marathon

Followed this plan for London Marathon 2024. I finished in 3:01:30 which for my first marathon I was so happy with. The plan was really challenging but super fun, I really enjoyed the variation of the speed sessions and the long runs. Would definitely recommend, thanks Ben and Sarah!

Christopher Forman (GB)
The Sub 3 Dream Achieved!!

I followed the Level 4 advanced plan, with the goal of achieving that sub 3 dream.... At Edinburgh Marathon I knocked 11 minutes off my PB to run 2:57!! A great plan to fit in around a busy schedule and I would highly recommend.

P.S. (US)
First Marathon Age 53

Thank you so much for this challenging yet rewarding plan. Although it was my first Marathon, I used the advanced plan since I’ve run several Half Marathons. I ran the Pittsburgh Marathon yesterday and finished in 3:14:16, a solid BQ time! This plan had a great mix of distance and speedwork which I think made all the difference. Thanks, Ben!

Simon Lee (GB)
Got my sub 3!

Love the layout of this plan. Really easy to follow and lots of variety. Not as high mileage as some of the other sub 3 hour plans out there but perfect for those with busy work and family commitments and it produces results. Got me from 3:17 to 3:00 in Chicago last year. Now it has got me a 2:59. Very happy! Love the magic vest too.

Thomas Fulton (GB)
London Marathon 2024

Ben, at the expo I said that running 2:40 would be the dream race. Guess what? I only did it! 2:39:45! I followed the Level 4 plan and used the 2:40 pacing taken from the Level 5 plan. It’s my 3rd and fastest sub 3:00 since I started using your plans. Cheers!

Linda D'Antino (AU)
Training Plan Marathon

Hello Ben,
Just wanted to let you know that I purchased your marathon running plan. I ran in the Canberra Marathon (Aust) last week and run a PB 3.53hrs 16mins better than the last Marathon not bad for a 63yr old. I'm sure your program had a lot to do with this result.

Robert Barry (GB)
Massive PB at Brighton!

I followed the level 4 plan for the Brighton Marathon 2024 aiming for a target time of 3:15, and managed 3:01:48 - knocking 22 minutes off my previous PB! Needless to say this plan works and I would recommend to all.

Maybe level 5 and sub-3 is within reach…!

Thanks Ben!

Scott McGrath (AU)
A plan for the working family man

Great adaptable plan for those who have a busy lifestyle trying to train around work and family.

Marathon Plan Advanced - L4 - Ben Parkes Running
Parkes Running

Marathon Plan Advanced - L4

From €895 EUR

 Welcome to the Advanced Marathon Plan!

I’ve designed this for anyone who has already run a marathon in the past and looking to improve on their time. 

(Optional) Add-on: Integrated Strength Training:

Everything you need to get you a marathon PB and have fun doing it! Come back and let me know how you got on, it's great to hear your stories!


  • Plan Only
  • Plan + Strength Routine
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