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) at Sydney. Sydney is not a PB-friendly course. The hills are real, the downhills punish unprepared quads, and heart rate spikes on the climbs cost you time. This program builds the engine, the resilience, and the course-specific skills to get you home under three hours.

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 on a course that demands it.

This is not a generic marathon plan. It is a Sydney-specific system built around the demands of the actual course.

Who This Program Is For

This program is best suited to runners who:

  • Are explicitly chasing a sub-3-hour marathon at Sydney
  • 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 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 Sydney 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.

What’s included:

  • 16-week fully structured Sydney Marathon program delivered via TrainingPeaks
  • Downhill-specific strength and quad-conditioning sessions
  • Hill running technique and race-pacing strategy for Sydney’s course
  • Heart rate zone management for undulating terrain
  • Weekly running and strength sessions fully periodised
  • Strength training integrated throughout, non-negotiable

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
  • Hill and downhill-specific training blocks built for Sydney’s course profile
  • Quad-conditioning and strength work integrated throughout
  • Clear guardrails to prevent overreaching and burnout

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

Communication and 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 hills for specific training sessions
  • Basic strength training equipment or gym access

Final Note

A sub-3 marathon at Sydney 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 performance marathon training system designed specifically for runners targeting a sub-3:15 marathon (3:10-3:14) at Sydney. Breaking 3:15 on a course like Sydney takes more than base fitness. The hills force your heart rate up. The descents tax your quads. Pacing discipline on changing terrain is what separates a strong finish from a blow-up. This system prepares you specifically for those demands.

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 Sydney-specific system built around the demands of the actual course.

Who This Program Is For

This program is best suited to runners who:

  • Are explicitly chasing a sub-3:15 marathon at Sydney
  • Have completed at least one marathon and are looking to improve
  • Can comfortably run 4-5 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 ~4:37 min/km on race day, you should already be capable of running a 5km at ~4:05 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 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 Sydney 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.

What’s included:

  • 16-week fully structured Sydney Marathon program delivered via TrainingPeaks
  • Downhill-specific strength and quad-conditioning sessions
  • Hill running technique and race-pacing strategy for Sydney’s course
  • Heart rate zone management for undulating terrain
  • Weekly running and strength sessions fully periodised
  • Strength training integrated throughout, non-negotiable

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
  • Hill and downhill-specific training blocks built for Sydney’s course profile
  • Quad-conditioning and strength work integrated throughout
  • Clear guardrails to prevent overreaching and burnout

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

Communication and 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 hills for specific training sessions
  • Basic strength training equipment or gym access

Final Note

A sub-3:15 marathon at Sydney 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 development marathon training system designed specifically for runners targeting a sub-3:30 marathon (3:25-3:29) at Sydney. Whether it’s your first crack at 3:30 or you’ve been chasing it for years, Sydney’s course demands specific preparation. The hills are real, the downhills are punishing on untrained legs, and heart rate control on the climbs can make or break your race. This system trains all of it, so you arrive at the start line course-ready, not just fit.

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 Sydney-specific system built around the demands of the actual course.

Who This Program Is For

This program is best suited to runners who:

  • Are targeting a sub-3:30 marathon at Sydney
  • Have at least 6 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 a program built for Sydney, not a generic block

Readiness Benchmark (recommended)

  • If you’re targeting ~4:58 min/km on race day, you should already be capable of running a 5km at ~4:20 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 training for your first marathon with no 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 Sydney 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.

What’s included:

  • 16-week fully structured Sydney Marathon program delivered via TrainingPeaks
  • Downhill-specific strength and quad-conditioning sessions
  • Hill running technique and race-pacing strategy for Sydney’s course
  • Heart rate zone management for undulating terrain
  • Weekly running and strength sessions fully periodised
  • Strength training integrated throughout, non-negotiable

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
  • Hill and downhill-specific training blocks built for Sydney’s course profile
  • Quad-conditioning and strength work integrated throughout
  • Clear guardrails to prevent overreaching and burnout

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

Communication and 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 hills for specific training sessions
  • Basic strength training equipment or gym access

Final Note

A sub-3:30 marathon at Sydney 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 development marathon training system designed specifically for runners targeting a sub-4-hour marathon (3:55-3:59) at Sydney. Breaking 4 hours on Sydney’s course takes specific preparation. You need legs that can handle the climbs without blowing up, absorb the downhills without the quads giving way, and the ability to manage your effort across constantly changing terrain. This program builds exactly that: purposeful, structured training to get you across the line under four hours on one of Australia’s most celebrated marathon courses.

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 Sydney-specific system built around the demands of the actual course.

Who This Program Is For

This program is best suited to runners who:

  • Are targeting a sub-4-hour marathon at Sydney
  • Have completed at least one event (half or full marathon) and are ready to build
  • Can comfortably run 3-5 days per week
  • Are prepared to follow structure, respect recovery, and fuel appropriately
  • Want a program built for Sydney, not a generic block

Readiness Benchmark (recommended)

  • If you’re targeting ~5:41 min/km on race day, you should already be capable of running a 5km at ~4:55 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:

  • Have never run before or are completely new to structured training
  • 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-4 Sydney 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.

What’s included:

  • 16-week fully structured Sydney Marathon program delivered via TrainingPeaks
  • Downhill-specific strength and quad-conditioning sessions
  • Hill running technique and race-pacing strategy for Sydney’s course
  • Heart rate zone management for undulating terrain
  • Weekly running and strength sessions fully periodised
  • Strength training integrated throughout, non-negotiable

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
  • Hill and downhill-specific training blocks built for Sydney’s course profile
  • Quad-conditioning and strength work integrated throughout
  • Clear guardrails to prevent overreaching and burnout

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

Communication and 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 hills for specific training sessions
  • Basic strength training equipment or gym access

Final Note

A sub-4 marathon at Sydney 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

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. Sydney is a course I know well. and one that demands respect. The hills are relentless, the downhills destroy unprepared legs, and heart rate control is everything. This system is built around that reality.

I’ve run multiple sub-3hr marathons including 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 race smart on a hard course. As a trusted coach for global brands including Nike, Red Bull, Salomon, and lululemon, I’ve built performance systems for runners who want clarity, structure, and results. This program is built from those same principles. course-specific, no guesswork.

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.

test

Stop guessing. Start executing.