Let's dive a little deeper

Plan Description

This is a 16-week, high-performance marathon training system designed specifically for runners targeting a sub-3-hour marathon (2:55–2:59).

The program follows a 3-week build + 1-week deload structure, repeated across four cycles, with the final week dedicated to race execution. Every session is purposeful. Every phase builds durability, efficiency, and confidence at marathon pace.

This is not a generic marathon plan. It is a standards-based system built for runners who want to execute, not hope.

Who This Program Is For

This program is best suited to runners who:

  • Are explicitly chasing a sub-3-hour marathon
  • Have a solid training age and history of consistent mileage
  • Can comfortably run 4-6 days per week
  • Are prepared to follow structure, respect recovery, and fuel appropriately
  • Understand that performance is built through systems, not hero sessions

Readiness benchmark (recommended):

  • If you’re targeting ~4:15 min/km on race day, you should already be capable of running a 5km at ~3:45 min/km or faster, showing sufficient speed reserve to support marathon performance.

Who This Program Is Not For

This program is not suitable if you:

  • Are training for your first marathon
  • Are still building basic weekly consistency
  • Regularly miss sessions or override the plan with unstructured workouts
  • Are returning from injury without a stable base
  • Want flexibility over structure, or motivation over standards

If you’re unsure whether you’re ready, that’s usually your answer.

$247 – one-off investment.

16 weeks of structured, purposeful training. Full access to the complete Sub-3hr Marathon Performance System via TrainingPeaks – all workouts, strength sessions, and guidance loaded and ready to go from day one.

This is a self-guided program. Coaching support and customisation are available as an add-on.

“I’d tried sub-3 twice before. Matty’s system got me there in 2:58:42 at the Sydney Marathon. The structure made all the difference.”

– James, Sydney

What to Expect:

  • Structured weekly mileage progression with planned deloads
  • Clear pacing guidance for all sessions
  • A strong focus on aerobic durability, marathon-specific efficiency, and fatigue resistance
  • Strength and conditioning integration to support long-term resilience
  • Clear guardrails to prevent overreaching and burnout

This plan assumes you already respect recovery, sleep, and fuelling as performance tools, not afterthoughts.

Communication & Support:

  • This is a self-guided program delivered through TrainingPeaks.
  • There is no ongoing 1:1 coaching or messaging included. The value of this program lies in the clarity of the system, not constant feedback. Follow the plan as written.

Required Equipment:

  • GPS watch
  • Heart rate monitor (recommended)
  • Access to a flat route or track for quality sessions
  • Basic strength training equipment or gym access

Final Note:
A sub-3 marathon is not achieved by doing more.
It’s achieved by doing the right work, consistently, for long enough.

If you meet the standard and commit to the process, this system will take care of the rest.

Start Now

Plan Description

This is a 16-week, high-performance marathon training system designed specifically for runners targeting a sub-3:15 marathon (3:10–3:14). The program follows a 3-week build + 1-week deload structure, repeated across four cycles, with the final week dedicated to race execution. Every session is purposeful. Every phase builds aerobic capacity, lactate threshold, and the race-day discipline to sustain ~4:37/km for 42.2km. This is not a generic marathon plan. It is a standards-based system built for runners who want to execute, not hope.

Who This Program Is For

This program is best suited to runners who:

  • Are explicitly chasing a sub-3:15 marathon
  • Have a solid training base and history of consistent mileage
  • Can comfortably run 4–6 days per week
  • Are prepared to follow structure, respect recovery, and fuel appropriately
  • Understand that performance is built through systems, not hero sessions

Readiness Benchmark

If you’re targeting ~4:37/km on race day, you should already be capable of running a 5km at ~4:07/km or faster, showing you have the speed reserve your marathon pace demands.

Who This Program Is Not For

This program is not suitable if you:

  • Are training for your first marathon
  • Are still building basic weekly consistency
  • Regularly miss sessions or override the plan with unstructured workouts
  • Are returning from injury without a stable base
  • Want flexibility over structure, or motivation over standards

If you’re unsure whether you’re ready, that’s usually your answer.

$247 – one-off investment.

16 weeks of structured, purposeful training. Full access to the complete Sub-3:15 Marathon Performance System via TrainingPeaks – all workouts, strength sessions, and guidance loaded and ready to go from day one.

This is a self-guided program. Coaching support and customisation are available as an add-on.

“I’d been stuck at 3:20 for two years. This program gave me exactly the structure I was missing. Finished in 3:12 at the Melbourne Marathon and I couldn’t be happier.”

– Chris D., Melbourne

What to Expect

  • Structured weekly mileage progression with planned deloads
  • Clear pacing guidance for all sessions
  • A strong focus on aerobic durability, lactate threshold development, and fatigue resistance
  • Strength and conditioning integration to support long-term resilience
  • Clear guardrails to prevent overreaching and burnout

This plan assumes you already respect recovery, sleep, and fuelling as performance tools, not afterthoughts.

Communication & Support

This is a self-guided program delivered through TrainingPeaks. There is no ongoing 1:1 coaching or messaging included. The value of this program lies in the clarity of the system, not constant feedback. Follow the plan as written.

Required Equipment

  • GPS watch
  • Heart rate monitor (recommended)
  • Access to a flat route or track for quality sessions
  • Basic strength training equipment or gym access

Final Note

A sub-3:15 marathon is not achieved by doing more. It’s achieved by doing the right work, consistently, for long enough.

If you meet the standard and commit to the process, this system will take care of the rest.

Start Now

Plan Description

This is a 16-week marathon training system designed specifically for runners targeting a sub-3:30 marathon (3:25–3:29). The program follows a 3-week build + 1-week deload structure, repeated across four cycles, with the final week dedicated to race execution. Every session is purposeful. Every phase builds the aerobic base, running economy, and race-day confidence to sustain ~4:58/km for 42.2km. This is not a generic marathon plan. It is a structured system built for runners who are serious about going sub-3:30, not just finishing.

Who This Program Is For

This program is best suited to runners who:

  • Are explicitly chasing a sub-3:30 marathon
  • Have completed at least one marathon or have a solid base of consistent running
  • Can comfortably run 4–5 days per week
  • Are prepared to follow structure, respect recovery, and fuel appropriately
  • Want a program with a clear purpose behind every session

Readiness Benchmark

If you’re targeting ~4:58/km on race day, you should already be capable of running a 5km at ~4:28/km or faster, showing you have the speed reserve your marathon pace demands.

Who This Program Is Not For

This program is not suitable if you:

  • Are training for your first marathon with no prior running base
  • Are still building basic weekly consistency
  • Regularly miss sessions or override the plan with unstructured workouts
  • Are returning from injury without a stable base
  • Want flexibility over structure, or motivation over standards

If you’re unsure whether you’re ready, that’s usually your answer.

$247 – one-off investment.

16 weeks of structured, purposeful training. Full access to the complete Sub-3:30 Marathon Development System via TrainingPeaks – all workouts, strength sessions, and guidance loaded and ready to go from day one.

This is a self-guided program. Coaching support and customisation are available as an add-on.

“I’d run three marathons and 3:30 always felt out of reach. This program was different – every session had a purpose and I finally understood why. Finished in 3:26 at the Gold Coast Marathon.”

– Emma R., Brisbane

What to Expect

  • Structured weekly mileage progression with planned deloads
  • Clear pacing guidance for all sessions
  • A strong focus on aerobic base development, running economy, and fatigue resistance
  • Strength and conditioning integration to support long-term resilience
  • Clear guardrails to prevent overreaching and burnout

This plan assumes you already respect recovery, sleep, and fuelling as performance tools, not afterthoughts.

Communication & Support

This is a self-guided program delivered through TrainingPeaks. There is no ongoing 1:1 coaching or messaging included. The value of this program lies in the clarity of the system, not constant feedback. Follow the plan as written.

Required Equipment

  • GPS watch
  • Heart rate monitor (recommended)
  • Access to a flat route or track for quality sessions
  • Basic strength training equipment or gym access

Final Note

A sub-3:30 marathon is not achieved by doing more. It’s achieved by doing the right work, consistently, for long enough.

If you meet the standard and commit to the process, this system will take care of the rest.

Start Now

Plan Description

This is a 16-week marathon training system designed specifically for runners targeting a sub-4:00 marathon (3:55–3:59). The program follows a 3-week build + 1-week deload structure, repeated across four cycles, with the final week dedicated to race execution. Every session is purposeful. Every phase builds the aerobic base, running confidence, and race-day discipline to sustain ~5:41/km for 42.2km. This is not a generic plan. It is a structured system built for runners who are serious about breaking 4 hours, whether it’s their first attempt or their fourth.

Who This Program Is For

This program is best suited to runners who:

  • Are explicitly chasing a sub-4:00 marathon
  • Have completed a marathon or have several months of consistent running behind them
  • Can comfortably run 4–5 days per week
  • Are prepared to follow structure, respect recovery, and fuel appropriately
  • Want clarity over guesswork in their training

Readiness Benchmark

  • If you’re targeting ~5:41 min/km on race day, you should already be capable of running a 5km at 5:15-5:10 min/km or faster, showing you have the speed reserve your marathon pace demands.

Who This Program Is Not For

This program is not suitable if you:

  • Are currently injured or carrying a significant niggle
  • Are not yet running consistently (at least 3–4 times per week)
  • Regularly miss sessions or override the plan with unstructured workouts
  • Want a casual, flexible, or “just finish” approach
  • Are not willing to commit to pacing, recovery, and structure

If you’re unsure whether you’re ready, that’s usually your answer.

$247 – one-off investment.

16 weeks of structured, purposeful training. Full access to the complete Sub-4:00 Marathon Development System via TrainingPeaks – all workouts, strength sessions, and guidance loaded and ready to go from day one.

This is a self-guided program. Coaching support and customisation are available as an add-on.

“I’d been stuck just over 4 hours for two marathons. This program gave me a clear plan to follow and I finally understood how to train properly. Finished in 3:54 at Melbourne.”

– James T., Melbourne

What to Expect

  • Structured weekly mileage progression with planned deloads
  • Clear pacing guidance for all sessions
  • A strong focus on aerobic base development, running economy, and building race-day confidence
  • Strength and conditioning integration to support long-term resilience
  • Clear guardrails to prevent overreaching and burnout

This plan assumes you already respect recovery, sleep, and fuelling as performance tools, not afterthoughts.

Communication & Support

This is a self-guided program delivered through TrainingPeaks. There is no ongoing 1:1 coaching or messaging included. The value of this program lies in the clarity of the system, not constant feedback. Follow the plan as written.

Required Equipment

  • GPS watch
  • Heart rate monitor (recommended)
  • Access to a flat route or track for quality sessions
  • Basic strength training equipment or gym access

Final Note

Breaking 4 hours is a meaningful milestone. It’s not achieved by doing more. It’s achieved by doing the right work, consistently, for long enough.

If you meet the standard and commit to the process, this system will take care of the rest.

Start Now

About
Matty Abel

Running Coach. Sub-3 Marathoner. Educator.

With over a decade of coaching experience, I’ve helped thousands of runners progress from simply finishing marathons to racing them with intent. My work is focused on one thing: building runners who are strong enough, resilient enough, and prepared enough to run fast when it matters.

I’ve run multiple sub-3hr marathons including a 2:47 at Sydney. and most recently back-to-back sub-3s in a single week in 2026: 2:53 at Paris and 2:56 at Boston. I know exactly what it takes to break the three-hour barrier. Not just on paper, but in the real world. Balancing training load, recovery, strength work, fuelling, and life stress so that race day execution is repeatable, not a gamble.

As a trusted coach for global brands including Nike, Red Bull, Salomon, and lululemon, I’ve designed performance systems for runners who want clarity, structure, and results. This program is built from the same principles I use with my coached athletes aiming to run sub-3. No fluff. No guesswork. Just proven systems, applied properly.

Learn more about me

I've trained hard but still can't break my target time.

Hard work alone is not the issue. Most runners fall short because their training lacks the right structure, sequencing, and race-specific intent. When the framework is in place, the results follow.

I'm worried I'll break down if I push volume or intensity.

That concern is valid and I take it seriously. Durability is built progressively, not assumed. Every block in this program prepares your body before asking anything new of it.

I don't know if I'm actually ready to race at my goal pace.

Uncertainty on race day is costly. This program gives you clear benchmarks, a pacing framework, and a fuelling strategy so you arrive knowing exactly what you are capable of.

Built by a coach with lived race experience, not just theory.

I've run 2:47 and coached athletes to sub-3, sub-3:15, and sub-3:30. Every element of this program is drawn from what actually produces results at race pace.

Marathon-specific systems, not generic plans.

Every session targets the exact demands of your goal marathon pace, from aerobic development and fatigue resistance to race-day pacing and execution.

Strength, durability, and performance integrated.

You don’t add strength on top of running. It is embedded to support resilience, economy, and consistency across the build.

Designed to remove guesswork and execution errors.

Clear pacing guidance, progression logic, and race-day frameworks so you arrive prepared, confident, and ready to deliver.

Client
Testimonials

★★★★★

Sissi Bergman

Training with Matty has been transformative. In just over 12 months I ran a 9-minute PB and finished the NYC Marathon in 2:46, placing 25th female overall. His belief, precision, and personalised approach pushed me to chase goals I never thought possible.

★★★★★

Tim Ashelford

Matty really makes sure he gets the most out of you. It doesn't matter what goals I throw at him, he builds a training plan that leaves me feeling prepared to tackle my goal come race day. I love how he focuses on everything, from mindset and nutrition to strength and a variety of workouts that are super tailored to whatever challenge I've cooked up for myself. I'm definitely at my best when class is in session at the academy.

★★★★★

James CL

What brought me to MARA was seeing friends smash their personal goals with a structured, personalised plan. What I've valued most is the human connection — talking to someone who's been through it and gets what it's like to be in the thick of it all. Matty has pushed me further than I thought possible and helped me best my previous PBs.

★★★★★

Bryce Singleton

Can't recommend Matty enough. All areas of training are looked after and he gives everything he knows in a really digestible way regardless of your running experience. Having someone in your corner when things aren't going to plan is so valuable, and having a coach you trust to design the best possible program, individually catered to you, is priceless.

★★★★★

Christopher Thamin

What attracted me to MARA was the opportunity to learn structured and strategic programming to improve my running — setting goals while also having fun and enjoying the journey. Matty's coaching has helped me avoid injury, build confidence, and reach personal bests. Over the past 12 months, he has helped me reduce my marathon time by 34 minutes.

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Stop guessing. Start executing.

Start Now