The Marathon Project Training Plans

Written by TMP co-founder Ben Rosario, The Marathon Project offers training plans available on Final Surge for runners trying to break barriers from sub 2:10 to sub 3:10:00.

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Every TMP Training Plan is written specifically for athletes willing to do the hard work necessary to break barriers. The general principles, the hard sessions, and the long runs mimic the work my professional athletes did to break 2:10:00 (men) and 2:25:00 (women), finish in the top 10 at World Marathon Majors, and qualify for the Olympic Games.” - Ben Rosario

TMP Training Plans:

All TMP Training Plans include 20 full weeks of daily training with detailed hard workouts complete with exact splits, rest, etc. All structured sessions are available in Final Surge’s “Workout Builder” and can be synced to all supported devices including Apple Watch, Coros, Garmin, Polar, and more. Ben has also included a weekly video to begin each week where he explains the goals and purpose for all of the upcoming sessions. The plans are written for athletes looking to achieve their goals through aggressive, calculated, proven training methods. Please email Ben at ben@themarathonproject.com if you have any questions.

Sub 2:10

Sub 2:15

Sub 2:20

Sub 2:25

Sub 2:30

Sub 2:35

Sub 2:40

Sub 2:45

Sub 2:50

Sub 2:55

Sub 3:00

Sub 3:05

Sub 3:10