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Insights, guides, and resources for endurance coaches covering coaching science, athlete management, business growth, and updates from EndoGusto.

Marathon Training Plan: How to Train for a Marathon, Phase by Phase

Build a marathon training plan phase by phase: how many weeks you need, how far the long run goes, weekly mileage and marathon-pace work.

A 12-week beginner half marathon training plan with time-capped long runs, a walk-break option, and clear rules for missed weeks.

Learn how ECOs measures triathlon training load across swim, bike, and run, how bricks and races score, and what athletes log weekly.

Follow a 12 week couch to 10K plan with the full schedule, what to do when a week goes wrong, and a race day plan for your first 10K.

Meet Steven James, founder of PFM Coaching. From not running a mile at 39 to 30+ ultras — now coaching the runner he used to be.

A 12-week beginner running plan with a week-by-week program, walk-break technique, soreness rules, and interruption protocols.

Follow a 9 week couch to 5K plan: the full schedule, the logic behind each phase, and how to adapt it for any beginner runner.

An 8-week 5K training plan with placement criteria, progression logic, and step-back rules for finishing or racing the distance.

Learn how to structure a progression run workout: formats, effort calibration, programming across a block, and reading the data after.

Learn how to program a running strides workout across a block: phase-by-phase intent, weekly placement, dosing, and how to read a heavy set.

Learn what defines the fartlek training running session, how much structure to prescribe, and where it fits in the week.

Hill repeats running comes down to four variables. Learn how grade, duration, recovery, and reps decide what a hill session actually trains.

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Functional Threshold Power (FTP) represents the highest power an inidividual can sustain for about an hour.

Heart Rate at Lactate Threshold (HR at LT) indicates the effort level where fatigue begins to build.

A macrocycle is a long-term training block (often 6–12 months) that includes preparation, build, and recovery phases.

The Rate of Perceived Exertion (RPE) scale measures how hard an athlete feels they’re working.

Start by evaluating your athlete's current fitness level then define outcome and process goals based on that starting point.

Periodization is the systematic planning of training to optimize performance and recovery.