Marathon Plan Improver - L2

Ben's L2 "improver plan" was my stapled paper bible while training for my first full marathon. I signed up for my race with an optimistic goal of running sub-4hrs, having never run a full marathon before. I've struggled through prior half-marathons and exhausted myself during 10 km runs, but never followed a strict and well-programmed training plan. I battled major health concerns for several years and essentially started this plan at my absolute lowest fitness level. I completed all but maybe 3 sessions and the strength sessions across the 15 weeks, which prepared me well beyond my expectations for this race! I completed the training plan feeling optimistic about being able to confidently run 3:45:00 after adapting some pacing towards the last third of the plan. I smashed that goal on race day, running a 3:31:07 negative split on an undulating, hilly course! This program brought the joy of running back into my life, and gives me something to look forward to every day. Thank you Ben, I'll be purchasing your L3 plan for the next marathon, and a half-marathon plan for my next race in February!

Ran with this plan and cut 30 minutes off my marathon PB! Plan was to go sub 4 and I locked in a 3:53:22!

I am gearing up to run a marathon in Chiang Mai, Thailand on the 8th of November. I’m on week 3 of this plan and it is doing a great job of introducing me to different pacings and distances. I am not an experienced runner, I’ve only done one half marathon before. This plan is extremely accessible and gets you going immediately! Could not recommend more highly.

I was looking for plans for my first marathon, but I didn’t want a fully beginner plan as I’d been running a lot recently including a few races. I chose the Improver and I added a few easy miles each week to it as my mileage was already above the beginning weeks. I followed the plan about 95% until just before the peak weeks, when I had some work interference and a knee issue unrelated to running. I still hit most of the long runs, except for the 22. But despite missing the 22mi run (had to call it at ~16) I still finished ahead of my goal time of 4:30. Ended with a 4:16, 4:11 if you don’t count the one bathroom stop. The plan was easy to follow and I felt it was more than adequate to get me within the pace range listed in the description, even with a couple of setbacks. Thanks Ben!

I used this plan for Manchester marathon this year which was my 5th marathon. Each training block I’ve tried a new plan with a mixture of londons plan, coopah and Nike app and can say by far Ben Parkes was the best plan I’ve followed. I really like the layout to the plan with the pace chart to understand how fast I should be running for each plan. Also the long runs I think on this plan was one of the biggest things that helped me improve this time. Strength training plan was also by far better than the other plans I have used.
I bought this plan hoping for 3:45 as did 3:56 6 months prior but ended up getting a 3:31 which I put down mostly to the plan. For my marathons going forward ok definitely going to use one of Ben Parkes plans again as it really worked for me. Thanks Ben for creating such great plans!

I used Ben's Level 1 - Beginner Marathon Plan to train for my first marathon at the age of 52. It was ideally pitched at the right level with plenty variety and room for flexibility for someone new to running like me. Delighted with my finish result - highly recommended. First marathon - done! I enjoyed the training structure so much I'm now onto the Level 2 - Improver plan as I work towards my second marathon goal! Thanks Ben and Team!

Wanted a sub-4 marathon. I followed this plan (moved around the odd run here and there to fit life in). Ran a 3:49. So it did its job! Very easy to follow. Paces clearly explained. Nice variety of sessions, too.

I dreamt of a sub-4 hour-marathon, but never really thought I’d be able to do it! I got a ballot place for the 2026 TCS London Marathon and bought Ben’s Improver Plan because it gave a training structure for the finish time I was aiming for (rather than the beginner plan).
The training plan was perfect for me. I work a varied shift pattern and some weekends, so training had to fit in with that. I was able to use the plan and move the runs/strength training around to suit each week.
The marathon itself went exactly to plan in terms of the fact the training I had put in, based on the plan, meant I was able to finish in 3:53:45. I’m over the moon!
I have already downloaded a maintenance plan to keep me ticking over and give my runs some structure. I found it great to just look at the plan and be told what I was running that day! Highly recommended.
Thank you Ben!

I purchased Ben's Marathon Plan Improver - L2 with strength training as I am planning to run my first marathon later this year. I found the plan to be easy to follow and the workouts both runs and strength ones to be well suited for where I am at in my running journey. Next up is to purchase some cool Ben Parkes gear. In the end it's all about "Getting it done"! 🙂

From Trail racing to Road racing, this plan is proving to be very helpful...

Never having run a marathon before only having completed a couple of half marathons, deciding on the correct Easy and Marathon pace was interesting.
Being 64 as well added to my initial uncertainty as to what times were realistic.
Realising that just doubling my half marathon time and adding on a bit may not be the best method I still gave this a go.
Wrong .. following your plan as accurately as i could and only just on week three i managed to complete all the requirements of the plan but after a 19k long run my body said slow down old chap or I am going to be a heap of pain towards the end of the race.
I realise you state in the notes go slower but emphasizing this point still further especially for the older or less experienced runner would be really helpful.
The plan has already given me more confidence to achieve my goals and whilst i am not there yet i am feeling as though getting to the end of the race without stopping and if i plan properly in a time i am proud of is quite achievable.
Thanks for the plan its what i hoped for.
David

I (F, 40) purchased the Full Marathon Level 2 plan with a goal of finishing in 4:00–4:30. I followed almost every workout, only missing one week due to a minor knee pain. I also watched all the YouTube videos, followed the nutrition and hydration advice, and even tested a few shoe recommendations, decided to race in the Asics Superblast 2. Fast forward to yesterday’s MCM 2025 (Arlington, VA): the race went much better than I ever imagined! I ran with the 4:15 pacers for 19 miles, then felt strong enough to push ahead, finishing in 4:09:46, and still felt like I could keep going. Huge thanks for your incredible plan, helpful content, and genuine passion for what you do. Your guidance made all the difference, I absolutely love your work and highly recommend your plans!

I have many years of running under my belt including several 20-mile races, but had never completed a full marathon. I enjoyed this program because it was easy to follow and the work-week mileage was manageable. The range of time goals allows for the program to be repeated for improved results.

The only sticking point is unique to people who live in mountainous regions - there are no hill specific workouts. Some runners might feel that if you train in conditions similar to where you compete, you will naturally integrate hills into your weekly miles, but the marathon I ran had some more grueling than usual hills and I could have benefited from regular hill specific training.

That one point aside, this program is manageable for working professionals who enjoy running and would like to step up their game.

I am looking forward to making my half-marathon training for next year more focused and ordered one of Ben's programs after my success running this program.

Thank you.

Both my wife and I have used your half marathon plans to get PB’s. The plans were easy to follow and the structure easily slipped into our busy lives. We followed the plans religiously and put complete trust in them. The mileage build up was spot on and so was the pacing, the inclusion of strength training was also very helpful, following these plans did the trick and we could feel it all coming together during the tapering period and we were both ready on the day!! I Recently purchased the Marathon training plan for my wife to use for her first Marathon and again have complete faith that the plan will work.

I made a Plan for my first Marathon this year in Berlin by my self and bought this One from Ben to check my ideas and improve mine. Now i have a Plan that makes me confident to reach my goals! Thank you Ben, you are an Inspiration!

Couldn't ask for more. At the age of 53 did my first marathon in April, looking to improve from there.
Thanks, Lee

Thank you so much for a great marathon plan. This was my first marathon and trained for sub 4 - achieved 3hr 50mins at Manchester Marathon 2025. Totally chuffed with that so thank you so much. The strength workouts massively helped as well, they're a great add on to the plan.
Never thought I could run a marathon so thank you for helping me achieve this.

I followed this plan for a sub 4 goal , I loved how simple it was to follow and program the workouts into my garmin. I didn't achieve the goal as I injured myself 2 weeks out and took a complete week off running I re-adjusted my goal and managed to get round in 4h.08. Note to self: I should have followed the strength and conditiong plan

So far so good with the plan, easy to follow and very clear explanations, I just now need a method to remember everything whilst running!

Tried to go sub4 for years, but never really got there. After having used Bens inbetween plan I gave Bens Marathon plan a try and what can I say. Volume and variabilty plus the added strength training really worked for me rersulting in a 3:57 @ Bienwaldmarathon near Karlsruhe/Germany. Needless to say wearing my Gettingitdone singlet and cap :-)

Ben's L2 "improver plan" was my stapled paper bible while training for my first full marathon. I signed up for my race with an optimistic goal of running sub-4hrs, having never run a full marathon before. I've struggled through prior half-marathons and exhausted myself during 10 km runs, but never followed a strict and well-programmed training plan. I battled major health concerns for several years and essentially started this plan at my absolute lowest fitness level. I completed all but maybe 3 sessions and the strength sessions across the 15 weeks, which prepared me well beyond my expectations for this race! I completed the training plan feeling optimistic about being able to confidently run 3:45:00 after adapting some pacing towards the last third of the plan. I smashed that goal on race day, running a 3:31:07 negative split on an undulating, hilly course! This program brought the joy of running back into my life, and gives me something to look forward to every day. Thank you Ben, I'll be purchasing your L3 plan for the next marathon, and a half-marathon plan for my next race in February!

Ran with this plan and cut 30 minutes off my marathon PB! Plan was to go sub 4 and I locked in a 3:53:22!

I am gearing up to run a marathon in Chiang Mai, Thailand on the 8th of November. I’m on week 3 of this plan and it is doing a great job of introducing me to different pacings and distances. I am not an experienced runner, I’ve only done one half marathon before. This plan is extremely accessible and gets you going immediately! Could not recommend more highly.

I was looking for plans for my first marathon, but I didn’t want a fully beginner plan as I’d been running a lot recently including a few races. I chose the Improver and I added a few easy miles each week to it as my mileage was already above the beginning weeks. I followed the plan about 95% until just before the peak weeks, when I had some work interference and a knee issue unrelated to running. I still hit most of the long runs, except for the 22. But despite missing the 22mi run (had to call it at ~16) I still finished ahead of my goal time of 4:30. Ended with a 4:16, 4:11 if you don’t count the one bathroom stop. The plan was easy to follow and I felt it was more than adequate to get me within the pace range listed in the description, even with a couple of setbacks. Thanks Ben!

I used this plan for Manchester marathon this year which was my 5th marathon. Each training block I’ve tried a new plan with a mixture of londons plan, coopah and Nike app and can say by far Ben Parkes was the best plan I’ve followed. I really like the layout to the plan with the pace chart to understand how fast I should be running for each plan. Also the long runs I think on this plan was one of the biggest things that helped me improve this time. Strength training plan was also by far better than the other plans I have used.
I bought this plan hoping for 3:45 as did 3:56 6 months prior but ended up getting a 3:31 which I put down mostly to the plan. For my marathons going forward ok definitely going to use one of Ben Parkes plans again as it really worked for me. Thanks Ben for creating such great plans!

I used Ben's Level 1 - Beginner Marathon Plan to train for my first marathon at the age of 52. It was ideally pitched at the right level with plenty variety and room for flexibility for someone new to running like me. Delighted with my finish result - highly recommended. First marathon - done! I enjoyed the training structure so much I'm now onto the Level 2 - Improver plan as I work towards my second marathon goal! Thanks Ben and Team!

Wanted a sub-4 marathon. I followed this plan (moved around the odd run here and there to fit life in). Ran a 3:49. So it did its job! Very easy to follow. Paces clearly explained. Nice variety of sessions, too.

I dreamt of a sub-4 hour-marathon, but never really thought I’d be able to do it! I got a ballot place for the 2026 TCS London Marathon and bought Ben’s Improver Plan because it gave a training structure for the finish time I was aiming for (rather than the beginner plan).
The training plan was perfect for me. I work a varied shift pattern and some weekends, so training had to fit in with that. I was able to use the plan and move the runs/strength training around to suit each week.
The marathon itself went exactly to plan in terms of the fact the training I had put in, based on the plan, meant I was able to finish in 3:53:45. I’m over the moon!
I have already downloaded a maintenance plan to keep me ticking over and give my runs some structure. I found it great to just look at the plan and be told what I was running that day! Highly recommended.
Thank you Ben!

I purchased Ben's Marathon Plan Improver - L2 with strength training as I am planning to run my first marathon later this year. I found the plan to be easy to follow and the workouts both runs and strength ones to be well suited for where I am at in my running journey. Next up is to purchase some cool Ben Parkes gear. In the end it's all about "Getting it done"! 🙂

From Trail racing to Road racing, this plan is proving to be very helpful...

Never having run a marathon before only having completed a couple of half marathons, deciding on the correct Easy and Marathon pace was interesting.
Being 64 as well added to my initial uncertainty as to what times were realistic.
Realising that just doubling my half marathon time and adding on a bit may not be the best method I still gave this a go.
Wrong .. following your plan as accurately as i could and only just on week three i managed to complete all the requirements of the plan but after a 19k long run my body said slow down old chap or I am going to be a heap of pain towards the end of the race.
I realise you state in the notes go slower but emphasizing this point still further especially for the older or less experienced runner would be really helpful.
The plan has already given me more confidence to achieve my goals and whilst i am not there yet i am feeling as though getting to the end of the race without stopping and if i plan properly in a time i am proud of is quite achievable.
Thanks for the plan its what i hoped for.
David

I (F, 40) purchased the Full Marathon Level 2 plan with a goal of finishing in 4:00–4:30. I followed almost every workout, only missing one week due to a minor knee pain. I also watched all the YouTube videos, followed the nutrition and hydration advice, and even tested a few shoe recommendations, decided to race in the Asics Superblast 2. Fast forward to yesterday’s MCM 2025 (Arlington, VA): the race went much better than I ever imagined! I ran with the 4:15 pacers for 19 miles, then felt strong enough to push ahead, finishing in 4:09:46, and still felt like I could keep going. Huge thanks for your incredible plan, helpful content, and genuine passion for what you do. Your guidance made all the difference, I absolutely love your work and highly recommend your plans!

I have many years of running under my belt including several 20-mile races, but had never completed a full marathon. I enjoyed this program because it was easy to follow and the work-week mileage was manageable. The range of time goals allows for the program to be repeated for improved results.

The only sticking point is unique to people who live in mountainous regions - there are no hill specific workouts. Some runners might feel that if you train in conditions similar to where you compete, you will naturally integrate hills into your weekly miles, but the marathon I ran had some more grueling than usual hills and I could have benefited from regular hill specific training.

That one point aside, this program is manageable for working professionals who enjoy running and would like to step up their game.

I am looking forward to making my half-marathon training for next year more focused and ordered one of Ben's programs after my success running this program.

Thank you.

Both my wife and I have used your half marathon plans to get PB’s. The plans were easy to follow and the structure easily slipped into our busy lives. We followed the plans religiously and put complete trust in them. The mileage build up was spot on and so was the pacing, the inclusion of strength training was also very helpful, following these plans did the trick and we could feel it all coming together during the tapering period and we were both ready on the day!! I Recently purchased the Marathon training plan for my wife to use for her first Marathon and again have complete faith that the plan will work.

I made a Plan for my first Marathon this year in Berlin by my self and bought this One from Ben to check my ideas and improve mine. Now i have a Plan that makes me confident to reach my goals! Thank you Ben, you are an Inspiration!

Couldn't ask for more. At the age of 53 did my first marathon in April, looking to improve from there.
Thanks, Lee

Thank you so much for a great marathon plan. This was my first marathon and trained for sub 4 - achieved 3hr 50mins at Manchester Marathon 2025. Totally chuffed with that so thank you so much. The strength workouts massively helped as well, they're a great add on to the plan.
Never thought I could run a marathon so thank you for helping me achieve this.

I followed this plan for a sub 4 goal , I loved how simple it was to follow and program the workouts into my garmin. I didn't achieve the goal as I injured myself 2 weeks out and took a complete week off running I re-adjusted my goal and managed to get round in 4h.08. Note to self: I should have followed the strength and conditiong plan

So far so good with the plan, easy to follow and very clear explanations, I just now need a method to remember everything whilst running!

Tried to go sub4 for years, but never really got there. After having used Bens inbetween plan I gave Bens Marathon plan a try and what can I say. Volume and variabilty plus the added strength training really worked for me rersulting in a 3:57 @ Bienwaldmarathon near Karlsruhe/Germany. Needless to say wearing my Gettingitdone singlet and cap :-)