Dr Will's Six Phase Marathon Training Plan

How the heck do you remember all your marathon workouts? – Interval sessions, 3x 10min tempo @ 137-153bpm, 6-5-5-3-1 progressive long runs…

Imagine knowing how far and how fast to run every day without memorizing the workout, you know, like having…

Dr Will On Your Watch ⌚️

So you can free your brain and focus on doing the exact workout by simply pressing the “Start” button on your watch.

Garmin

Apple

I’ve coached nearly 1,000 marathon runners in the last 10 years.

And I’ve noticed a problem with the fixed-duration marathon training plan.

It doesn’t matter if it’s a 24-week, 13-week or 16-week marathon plan…

You always need slightly more or slightly less.

Then, there’s life: kids, holidays, or a work project to finish, which means you don’t have as much time to train during these periods.

These plans never quite fit your schedule.

That’s why I’ve designed a modular marathon training program, with each phase divided into an adjustable four-week blocks.

It doesn’t matter if you’re in base building, race preparation, or tapering; there’s a training block to help you achieve your goal.

And you can customize the plan whether you run 4, 5 or more days a week.

I also get this feedback from runners – “I can’t remember all the complicated reps in speed sessions and the targets for progressive long runs…”

The solution?

You can start every workout with the exact steps, duration, pace, and heart rate zones—ready on your watch.

That means no more memorizing.

Press “Start” and run.

I’ll guide you through the workout on your watch.

To solve these two problems, I’ve created the evidence-based –

Six-Phase Marathon Training Program

This has been a brainchild of mine that I’ve been tweaking and working away for many years.

It works for all paces and finish times.

You can reuse each training block, mix them up or start in the middle.

It gives you the perfect mix of structure and flexibility for your next marathon and every marathon after that.

You can access all the workouts on the Intervals platform, which is free to use (no restrictions).

Best of all, you have infinite flexibility, and all updates will be pushed onto your watch so you know which session to run every single day.

I’ve coached nearly 1,000 marathon runners in the last 10 years.

And I’ve noticed a problem with the fixed-duration marathon training plan.

It doesn’t matter if it’s a 24-week, 13-week or 16-week marathon plan…

You always need slightly more or slightly less.

Then, there’s life: kids, holidays, or a work project to finish, which means you don’t have as much time to train during these periods.

That’s why I’ve designed a modular marathon training program, with each phase divided into an adjustable four-week blocks.

It doesn’t matter if you’re in base building, race preparation, or tapering; there’s a training block to help you achieve your goal.

And you can customize the plan whether you run 4, 5 or more days a week.

I also get this feedback from runners – “I can’t remember all the complicated reps in speed sessions and the targets for progressive long runs…”

The solution?

You can start every workout with the exact steps, duration, pace, and heart rate zones—ready on your watch.

That means no more memorizing.

Press “Start” and run.

I’ll guide you through the workout on your watch.

To solve these two problems, I’ve created the evidence-based –

This has been a brainchild of mine that I’ve been tweaking and working away for many years.

It works for all paces and finish times.

You can reuse each training block, mix them up or start in the middle.

It gives you the perfect mix of structure and flexibility for your next marathon and every marathon after that.

You can access all the workouts on the Intervals platform, which is free to use (no restrictions).

Best of all, you have infinite flexibility, and all updates will be pushed onto your watch so you know which session to run every single day.

Hey, I’m Dr. Will O'Connor.

I have over a decade of experience coaching runners to reach their personal bests.

With a PhD in Sports Science, I take a data-driven approach to running and designed a system that focuses on using data to improve performance.

My practical coaching, combined with cutting-edge science, has helped countless runners achieve goals they never thought possible.

> 2:35 Marathon PR (2024)

> PhD in Sports Science

> Over 10 Years of Coaching Experience

> Proven Results for Runners of All Levels

(That's me in the 2024 Gold Coast Marathon)

Here’s how to set up and customize your marathon training plan

Step 1: Sign up with the Intervals platform

Enter your pace, power and heart rate zones in the Intervals platform. Sync your watch with the Intervals platform for data import and export.

Step 2: Build your marathon training plan

Start by entering your target race date, then insert each of the 6 training phases – Base 1, Base 2, Base 3, Build, Preparation or Taper.

Step 3: Adjust the plan based on your life commitments

Mark key life events like birthdays, holidays and work projects. Move or edit your workouts according to these commitments.

Step 4: Analyze your activities and fitness data after workouts

You can analyze your fitness and performance after each workout on the Intervals platform. If you’re feeling tired, decrease your load, skip some workouts or lowering the intensity.

A scientific approach to marathon training

My program is divided into six distinct 4-week phases: Base One, Base Two, Base Three, Build Phase, Prep Phase, and Taper Phase.

This modular structure allows you to break down your training into manageable blocks, making it easier to stay focused and motivated.

The flexibility of these phases means you can adjust the duration and intensity to fit your schedule and progress.

Whether you need to extend a phase to build a stronger base or shorten another to fit a specific timeline, my program offers the adaptability you need to optimize your training.

Base Phase 1 – A good starting point for an athlete starting a new plan, coming back from injury or needing some structure while you decide your next move.

Base Phase 2 – Builds on the aerobic fitness gained in Base Phase 1 through slow and consistent training with a gradual increase in the total weekly training duration.

Base Phase 3 – Reinforcing the foundation by working your aerobic engine in a big way.

Build Phase – The start of your event-specific training. Typically starts 12 weeks from your race.

Preparation Phase – “The Money Maker” phase leading to your maximum training load.

Taper Phase – The majority of the hard work is done! Final four weeks to recover with one more key session.

You’re going to get these marathon training resources:

Modular Six-Phase Marathon Training Program

Each phase consists of a customizable 4-week training block.

✅ Base Phase 1 - The Starting Point
✅ Base Phase 2 - Building The Engine
✅ Base Phase 3 - Reinforcing The Foundation
✅ Build Phase - Final Layer of Foundation
✅ Preparation Phase - The Money Maker
✅ Taper Phase - Final Four

Onboarding Mini Course

✅ How to set up the Intervals platform

✅ Step-by-Step Guide for Adding and Adjusting a Modular Training Plan

✅ How to find your threshold and set your zones

✅ How to build a workout

✅ How to Analyse Your Data

Here’s what people say about my marathon training program

I just wanted to touch base to say thank you for the training plan. I am really enjoying having a structured plan (I honestly don’t know what I was doing before!) and I’ve seen a huge improvement in my running!

Sara

"Hi Will, Just thought I'd update you on your plan and progress. It's the 50km 13-week plan. This week alone I've PB's at 1mile, 5mile, 10mile, 1km, 5km, and 10km (Twice!). Your plan is easy to follow and it's so flexible. I can run further and it's easier. I'm not feeling any fatigue even after the long runs.”

Steve, Ultrarunner

Thought I would send a quick email, I ran the half on Saturday, new PB and first time sub 90mins so absolutely stoked with my effort. Have been using your program and loving it. Feeling like I'm in the best shape of my life. Thanks mate.

Daniel, Sub90 Half

Swipe 👉

Just wanted to thank you. I purchased a marathon plan from you, because I appreciated your nerdy and qualified YouTube channel, and the fact you're a kiwi. Finished my first Marathon race yesterday, and your plan delivered a 2:56:44 (first equal in the 45-49 AG). I ran my race to the data you prescribed, and it gave me a result well beyond my most ego driven dreams.

David, Sub3 Club

The training plans were great, loved everything about it if I’m honest, good weekly structure (found myself doing a bit extra zone 2 throughout the week to build weekly mileage as the plan progressed) the speed and specific sessions were great and gave me a real sense of direction and something to benchmark against to ensure I was progressing but also running within my limit. Once I have recovered I’d love to jump back on one of your plans, feel like I’ve got some really big gains to make in the 5km and 10km. Great plans, great information, love your stuff on YouTube too so thanks for getting me 99% of the way to a sub 3 hahaha.

Lewis, Sub3 Hopeful

Dr Will, just wanted to shoot you a quick note. Thank you so much for the training plan + the guidance during prep for Grandmas Marathon in Duluth. The race overall could not have gone better. I was rock solid until mile 24 and then for the first time in my running life got blindsided by crippling Calf and quad cramps. Just mentally pushed through and finished strong. My goal at the beginning of the year was sub 3:45 for first marathon and ended with a 3:44.56😆 Your attention to data and metrics are fantastic and I appreciate the amazing content you put out. Thanks again for helping me to make the first marathon a success. Time to keep building 🔥

Marcus, First Time Marathoner

What’s the price for the Six-Phase Marathon Program?

I’ve coached over 1,000 runners using this Six-Phase Marathon Program.

Each phase is a modular 4-week block that you can adjust to suit your lifestyle.

And you can use (and reuse) it for all your future marathon races.

On top of that, you get all the workouts synced to your watch so you don’t have to think about which workout when start your workout.

If you want to work with me on a 1:1 basis, my coaching starts at $250 per consultation call. And my personalized training plan for coaching clients starts at $350.

I realize not every runner can afford to work with me as a private client, which is fine.

But I wanted to give you a self-coaching option with the exact training blocks me and my clients use.
So…
I’m going to make this SUPER affordable, especially for runners with a tight budget.

The Six-Phase Marathon Training Plan is only…

🔥$99

That’s it.

It’s super easy to follow the marathon program once you set it up.

Because you start each workout directly from your watch.

[EXPIRED] Launch Upgrade #1

Watch Me Make My Marathon Plan (34-minute Video)

In the video, I show you how I build my own marathon training plan by looking at my performance history and race goals. Watch me adjust my training blocks taking into account family birthdays and holidays.

[EXPIRED] Launch Upgrade #2

Watch Me Analyze My Auckland Marathon Training Just Before The Race (23-minute Video)

In this video, I show you how I analyze the data from my training before the 2024 Auckland Marathon training on the Intervals platform.

[EXTENDED] Launch Upgrade #3

Get My 5K Race Training Program (9-week Plan)

Want to take a break from long-distance running after your marathon race?

I've got you covered.

This 9-week 5K Race Training Plan has 12 different Speed Workouts so you can condition your performance to run your fastest 5K ever.

These FREE Launch Upgrades are only live for 96 hours.

This means when the clock strikes midnight ET on Monday Dec 16, the Launch Upgrades will go POOF.

Days

Hours

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Why Choose my Training Plan

Scientific Approach

At the core of my Six-Phase Marathon Training Program is a solid foundation built on the latest scientific research and evidence-based practices. With a PhD in sport and exercise science, I bring a wealth of knowledge and expertise to the table. My program leverages cutting-edge research to ensure you receive the most effective training strategies. This means you benefit from methods that have been proven to enhance endurance, optimize performance, and reduce the risk of injury. Every phase is meticulously crafted to ensure you are training smarter, not just harder, helping you to achieve your marathon goals with a scientifically backed approach.

Complete Customization

One size does not fit all in marathon training. That's why my program offers complete customization to meet your unique needs. Whether you're a year out and wanting to build a base or eights weeks out and looking to set a new personal best, my plans are tailored to suit your current fitness level and specific goals. Delivered through the Intervals.icu platform, you gain access to powerful tools for tracking your progress and making real-time adjustments. This ensures your training plan evolves with you, adapting to your performance and lifestyle, providing a truly personalized training experience without ongoing fees.

Flexible Phases

My program is divided into six distinct 4-week phases: Base One, Base Two, Base Three, Build Phase, Prep Phase, and Taper Phase. This modular structure allows you to break down your training into manageable blocks, making it easier to stay focused and motivated. The flexibility of these phases means you can adjust the duration and intensity to fit your schedule and progress. Whether you need to extend a phase to build a stronger base or shorten another to fit a specific timeline, my program offers the adaptability you need to optimize your training.

Option 1 - “I’m gonna wing it”

Stay stuck.

Keep training without a plan which doesn’t motivate you to get out to run.

Watch other runners progress and smash their PR on Strava but your pace stays the same.

Or…

Option 2 - “I’m gonna train like a PRO”

Use my evidence-based marathon training program…and feel your motivation builds as you progress.

Do each workout with the correct intensity, pace, power and heart rate zone without memorizing the steps.

Enter your next marathon race knowing you have the potential to smash that PR because you’ve trained smart.

(I know which option I’d choose)

Your Questions, Answered

What if I don’t have an upcoming marathon race?

The Base Phase One, Two and Three are for you if you’re starting a new plan, coming back from injury or needing some structure while you decide your next move. Once you’ve committed to a race, the other phases will help you prepare for the race.

What if I don’t train with a GPS watch?

You will get all your training plans on the Intervals.icu platform. But you won’t get the full value as you have to memorize or write down the workouts on your phone or using pen and paper.

How is the Six-Phase Marathon Program delivered?

You will access the marathon training plans via the Intervals.icu platform. All the workouts will be synced to your GPS watch from the Intervals.icu platform.

Is there a money-back guarantee?

Nope. When you gain access to the Six Phase Marathon Program, it’s yours forever. All sales are final.

I’m not sure how to set up my pace zone and heart rate zone, can you help?

I will guide you on how to set up your specific training zones via the onboarding videos provided with the course.

Ready to train like a PRO?

If you’re ready to get the exact marathon training by having Dr Will on your watch and finally know the exact goal behind every workout, click the button below to get the Six-Phase Marathon Training Program.