How the heck do you remember all your 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…
I’ve coached nearly 1,000 runners in the last 10 years.
And I’ve noticed a problem with the fixed-duration training plan.
It doesn’t matter if it’s a 24-week, 13-week or 16-week 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 training program, with each phase divided into 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 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 race and every race after that.
You can access all the workouts on the Intervals platform, which is free to use (no restrictions)
The Best Part?
All workouts are synced to your watch – press “start” and follow the workout steps in your training zones
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 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 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 lower the intensity.
A scientific approach to 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 training resources:
Modular Six-Phase 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 training program
Swipe 👉
What’s the price for the Six-Phase Training Program?
I’ve coached over 1,000 runners using this Six-Phase Training 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 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 Training Plan is only…
🔥$99
That’s it.
It’s super easy to follow the program once you’ve 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.
New Year 2025 Upgrade
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.
Why Choose my Training Plan
Scientific Approach
With a PhD in sport and exercise science, I’ve designed the training program based on research evidence.
This means you train using science-backed methods to build endurance, run faster, and stay injury-free.
Complete Customization
Whether you're a year out wanting to build a base or eight weeks out looking to set a new PB – you’re covered. You can use any of the six phases to work toward your specific goals.
You can track your progress and make real-time adjustments through the Intervals platform. The Intervals platform is free to use.
Adjust your workouts to fit your holiday plans, family needs or take an extra rest day – with simple drag and drop.
Flexible Phases
You get six distinct 4-week training blocks: Base One, Base Two, Base Three, Build Phase, Prep Phase and Taper Phase.
Stay focused and motivated by “biting” one training block at a time.
Repeat a training phase to build a stronger base or shorten it to fit an impromptu race you’ve just signed up.
Onboarding Mini Course
In this video course, I show you step-by-step how to set up the Intervals platform, build your workouts and adjust your training plan to fit your lifestyle.
You’ll find your threshold and set your training zones following my 30-min run test. I also show you how to analyze your data after a run.
Still thinking about it...?
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 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 race knowing you have the potential to smash that PR because you’ve trained smart.
(I know which option I’d choose)
