The Marathon Revolution - 14K Method

Train no more than 14 kilometres and run a marathon

Be well prepared and well rested at the start

Do you dream of running a marathon? Want to run this iconic distance, but think you're short on time or can't do it? Good news. You can. With a smart training plan and sufficient recovery, you can run a marathon. Really.

If you can run 10 kilometres now, then you have a good basis to start the program.

Let's get started

What does the training plan look like?

You train four times a week. In your first week you train a total of 30 kilometers, which increases to a longest week of 42 kilometers. You never run more than 14 kilometer in a training.

The Marathon Revolution - You never run more than 14 kilometer in a training.

The secret: you train at marathon heart rate twice a week. This way you train specifically at the intensity that you will maintain for 42 kilometers.

The Marathon Revolution - You never run more than 14 kilometer in a training.

How can this work, when regular training plans have up to 32 kilometers as the longest training?

Marathon training plans have their origins in the 1970s. At that time, a select group of runners ran a marathon. They were all fast runners. A marathon time of 3 hours was very normal and almost no one ran this beautiful distance for longer than 4 hours. In recent years, a marathon has not only become a goal for very fast runners, but also for runners who take longer than 4 hours to complete a marathon. 4.5 hours or 5 hours is no longer an exception. This also has consequences for training. Fast runners complete a training of 30 kilometers faster than runners who take 4.5 hours to complete a marathon. Logically.

With the 14km method you save time with shorter distances: Running 14km is far enough to get your body familiar to long distance running.

The emphasis in this training plan is on the quality of your training and proper recovery. This will help you stay fit and be well prepared and well rested at the start of your marathon.

Let's get started

What is included in The Marathon Program?

  • A short daily video
  • Marathon Revolution eBook
  • A personal training plan with your marathon heart rate
  • Track your progress in your dashboard
  • Breathing exercise for a good recovery
  • Plan for the big day: how many gels, which race plan?
  • Motivation: relaxed if possible, occasionally strict if necessary
  • Possibility of asking questions
Marathon Revolution Review - Peter

"What absolutely helped me is the group (many thanks mates) and The Marathon Revolution with breathing exercises and heart rate training. I look forward to the next marathon with The Marathon Revolution."

Peter, Marathon Paris, France

Marathon Revolution Review - Marja

"The training sessions felt very good, I had a lot of fun running them. I officially completed my dream of finishing the New York City Marathon! I recommend The Marathon Revolution to everyone."

Marja, NYC Marathon, USA

Marathon Revolution Review - Bertine

"The 100-day program not only brought me many PRs. But what it brings me most is a lot of running pleasure. The training sessions are varied and never boring."

Bertine, Marathon Paris, France

Marathon Revolution Review - Wayne

"With The Marathon Revolution I saved more time. I even ran the marathon better than before. I recommend The Marathon Revolution for sure."

Wayne, Londen Marathon, UK

A short daily video

Day 1-10: Welcome to the Revolution

Sportrusten - 100 dagen Programma - Marathon

In the first ten days, you will learn what your marathon heart rate is, no need for an expensive test. You will learn how to train smartly so that you are well prepared at the start of your marathon.

Sportrusten - 100 dagen Programma - Marathon

Day 11-30: Heart rate and breathing

Sportrusten - 100 dagen Programma - Marathon

In the second part of the 100-day training plan, you experience the fun of running at marathon heart rate. And you will learn that you are not only well prepared but also well rested at the start: with a breathing exercise.

Sportrusten - 100 dagen Programma - Marathon

Day 31-50: We’re halfway there!

Sportrusten - 100 dagen Programma - Marathon

The third part of the 100 days is characterised by perseverance, determination and fun. You experience progression, which is motivating. You almost no longer need a watch to know exactly how fast you are running and what your heart rate is. The breathing exercises become second nature to you. This is going well.

Sportrusten - 100 dagen Programma - Marathon

Day 51-90: You get out what you put in

Sportrusten - 100 dagen Programma - Marathon

You feel fitter, you sleep better, you have lost some pounds and you are more energetic than ever in this fourth part of the marathon programme. The benefits of the schedule are noticeable in your daily life and you start looking forward to marathon day.

Sportrusten - 100 dagen Programma - Marathon

Day 91-100: The final part

Sportrusten - 100 dagen Programma - Marathon

It's the countdown to the marathon. In this final part, you will learn what exactly you will do on your race day. What do you eat? Do you take gels along the way? How do you build the marathon? These questions will be answered and on day 100 you will experience a day you will never forget: you are running a marathon!

Sportrusten - 100 dagen Programma - Marathon

FAQ

Can I combine it with other sports?

Offcourse! Once a week you can easily exchange the most gentle training for cycling, swimming or a ball sport. Or you can easily exchange intensive training with intensive strength training or other or an intensive other sport.

How do I set my marathon heart rate?

We will explain this in the first week, it will be fine!

What if the weather conditions are really bad on marathon day?

Since you train at your marathon heart rate, your body will adjust automatically to new conditions, like a hot day for example. Even then, you’ll still be able to run at your marathon heart rate even though you will take longer than in perfect conditions.

What if I’m on vacation during the 100-day training period?

Maybe you can train on your vacation? If not, missing a maximum of two weeks of the training will still allow you to run a marathon in a time that fits your body.

Do I have a greater chance of injury with the 14km method?

On the contrary! Since you train fewer kilometres you have more time for recovery. And at the start of the marathon your body is less tired so you have a much smaller chance of injury.

Join the Revolution today

Choose from the three options to enjoy preparing your (first or perhaps ninth) marathon with The Marathon Revolution.

You have direct access to the program: fill in your personal details and desired start date. You start your training program exactly 100 days before your marathon.

Do It Yourself

$ 20

  • Marathon Revolution eBook

    In the book you will learn everything about the 14k method and the science behind the method.

    The book pays a lot of attention to heart rate training and breathing exercises.

    The last part of the book describes the 14km training plan.

Get the eBook

Do It With Us

$ 199

  • A short daily video
  • Marathon Revolution eBook
  • A personal training plan with your marathon heart rate
  • Track your progress in your dashboard
  • Breathing exercise for a good recovery
  • Plan for the big day: how many gels, which race plan?
  • Motivation: relaxed if possible, occasionally strict if necessary
  • Possibility of asking questions

Let's get started

One-on-One

$ 995

  • One-on-one attention
  • A short daily video
  • Marathon Revolution eBook
  • A personal training plan with your marathon heart rate
  • Track your progress in your dashboard
  • Breathing exercise for a good recovery
  • Plan for the big day: how many gels, which race plan?
  • Motivation: relaxed if possible, occasionally strict if necessary
  • Possibility of asking questions

Lets's get Personal