150 days.
One marathon.
A body that trusts you.
A five-month training course built around how women actually train, recover and race. Coached runs, strength, fueling and cycle-aware recovery — from your first easy jog to the finish line of 26.2.
- 150
- daily sessions
- 5
- training phases
- 1
- finish line
What's inside
Not a generic plan with a pink header.
Everything is written for the way your body actually adapts — from iron and hormones to hip strength and long-run fueling.
150 daily sessions
Every run, strength session and rest day is written for you — no guessing, no gaps.
Cycle-aware training
Load and recovery adjust across follicular and luteal phases so you train with your body, not against it.
Coach-in-your-pocket
Short pre-run audio briefings explain the why, and how each session should feel.
Sleep, fuel & recovery
Practical protocols for iron, protein, hydration and the sleep window your longest weeks demand.
Strength that sticks
Two 25-minute strength sessions a week — no gym required, no fluff, injury-preventing by design.
Race-day playbook
Fueling, pacing, mental cues and a mile-by-mile plan for your specific goal time.
The 150 days
Five phases,
one arc.
A progression borrowed from elite training rooms, translated for real lives — jobs, kids, cycles, energy that isn't the same every Tuesday.
- 01
Days 1 – 30
Base
Rebuild your aerobic engine with easy, conversational miles. Movement, mobility and one gentle long run each Sunday. No hero workouts — just the habit.
- 02
Days 31 – 70
Build
Introduce tempo runs, hill repeats and progressive long runs up to 24 km. Strength twice a week to protect knees, hips and pelvic floor.
- 03
Days 71 – 115
Peak
The heart of the program. Marathon-pace segments, back-to-back long runs, cycle-aware recovery weeks and race-fueling rehearsals.
- 04
Days 116 – 143
Sharpen
Peak long run of 32 km, then a considered taper. Race-week logistics, mental rehearsal and a plan for every kilometre of race day.
- 05
Days 144 – 150
Race Week
Shakeout runs, carb timing, a bag-packing checklist, and a pace strategy you can trust when the gun goes off.
Our promise
You'll start Day 150 stronger than you started Day 1 — even if you don't race.
Marathon training changes more than your legs. Sleep gets deeper. Confidence widens. Meals start to feel like fuel. We wrote this program so those changes stay, whether you cross the finish line in 3:30 or 5:30.
Join the programFrom the finish line
Women who trained for 150 days and left with more than a medal.
“First marathon at 41. I finished in 3:58 and didn't hate a single training week — the cycle-aware weeks are why.”
“I'd bonked at km 32 in two previous marathons. The fueling protocol alone was worth the price.”
“Postpartum comeback. Ten months after my daughter, I ran my first sub-4. Felt strong the whole way.”
Questions
The things you were about to ask.
- Do I need to already be running?
- You should be able to comfortably run 5 km, three times a week. If you're not there yet, the free 4-week On-Ramp inside the course gets you ready before Day 1.
- I've had a baby. Is this appropriate?
- Yes — postpartum runners (6 months+ and cleared by your provider) get a modified progression, pelvic floor work built into strength days, and slower ramp into long runs.
- What if I miss a week?
- The plan reshuffles. Every session has a purpose, so we teach you which runs matter, which to trim, and when it's smarter to repeat a week than push through.
- How much time each week?
- Roughly 4 hours in Base, building to 7–8 hours in Peak weeks (including strength). Long runs top out around 3 hours 15.
Day 1 starts the morning you decide.
Lock in your start date, get your first week of runs, and meet the coach who's going to walk with you to the finish line.