The Marathon Revolution - 14K Method

Run Your First Marathon

Without Ever Running More Than 14 Kilometers In Training

You're a busy professional juggling work, family, and countless responsibilities.

The idea of training for a marathon seems overwhelming, with traditional plans demanding up to 32 kilometres in a single session.

If you can run 10 kilometres now, you’re ready for the Marathon Revolution method.

Let's get started

As seen in

As seen in Runner's World
Marathon Revolution Review - Karina, Amsterdam Marathon

"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."

Maria, New York City Marathon (2019)


Is this what’s stopping you from signing up for your first marathon?

  • Lack of time for excessive training?
  • The thought of being away for 20-30km runs each week?
  • The fear of injury due to high mileage training plans?
  • Overwhelm from complex training programs?
  • The challenges of balancing high-mileage training with a hectic schedule of work, family, and other responsibilities?
The Marathon Revolution

Is this what’s stopping you from signing up for your first marathon?

  • Lack of time for excessive training?
  • The thought of being away for 20-30km runs each week?
  • The fear of injury due to high mileage training plans?
  • Overwhelm from complex training programs?
  • The challenges of balancing high-mileage training with a hectic schedule of work, family, and other responsibilities?
The Marathon Revolution

Cross the finish line of your first marathon feeling fit and strong.

You can run your first marathon while running only four times a week and never more than 14 kilometres:

  • Balance training with your busy life.
  • Feel confident and well-prepared.
  • The fear of injury due to high mileage training plans?
  • Avoid the “man with the hammer” halfway through the race.
  • Cross the finish line with a big smile on your face
Cross the finish line of your first marathon feeling fit and strong
The Marathon Revolution - Marathon Program

How can 14km be enough when traditional training plans have 20-30km practice runs?

Traditional marathon training plans originated in the 1970s when marathons weren’t nearly as popular as today. Before the '70s, most runners completed a marathon in three hours.

This reflected the training, which was designed by and for fast runners. A 3-hour marathon runner can run a 32-kilometre practice run way faster than a slower runner.

The fast, experienced runners are also better at tolerating the higher mileage of the traditional plans.

But most beginner marathon runners of today take four or more hours to complete the distance.

Traditional marathon training plans originated in the 1970s when marathons weren’t nearly as popular as today.

The Marathon Revolution

Before the '70s, most runners completed a marathon in three hours.

This reflected the training, which was designed by and for fast runners. A 3-hour marathon runner can run a 32-kilometre practice run way faster than a slower runner.

The fast, experienced runners are also better at tolerating the higher mileage of the traditional plans.

But most beginner marathon runners of today take four or more hours to complete the distance.

The running volume in most marathon plans hasn’t evolved to suit the needs of beginner runners.

Running 14km, when done with the correct intensities, is more than enough to prepare your body and mind for the marathon distance.

Overcome challenges with peer support group
Overcome challenges with peer support group

The three pillars of the Marathon Revolution method

Following these three principles empowers you to feel fit, well-prepared and well-rested at the start of your marathon.

1. Focus on intensity over distance

By focusing on quality over quantity, you’ll save time and reduce the wear and tear the excess kilometres in traditional plans have on your body.

2. Practise using your personalised marathon heart rate.

Forget about complicated pacing strategies - the most efficient way to train is by running at your personal marathon heart rate.

This sweet spot keeps you in an aerobic, fat-burning state that powers you through the 42 kilometres.

You will do most of your training at your marathon heart rate intensities, with some variation for recovery jogs and shorter speed sessions.

3. Improve recovery with specific breathwork.

Proper recovery is critical for staying injury-free and getting the most out of training.

Performing simple breathing exercises immediately after each run activates your parasympathetic "rest and digest" response to maximise recovery and adaptation between runs.


Marathon Revolution Review - Peter

"What absolutely helped me is the support group, breathing exercises and heart rate training. I look forward to the next marathon with The Marathon Revolution."

Peter, Marathon Paris (2019)

Who is The Marathon Revolution not for?

We wish we could say that the Marathon Revolution method is the best option for every runner, but we’d be lying.

1. If you’re an accomplished marathon runner who can cover the distance under 3 hours.

If the traditional, high-mileage method works for you, keep doing it.

That said, many experienced Marathon Revolution runners have finished marathons in under three hours, often improving on their personal bests.

2. If you love the high-mileage training.

Some runners get a lot of joy out of putting one foot over the other for hours on end. If this is you and you have the luxury to do so, and your body is feeling good, you might not enjoy capping the long runs at 14 kilometres.

3. If you’re significantly overweight.

Because of the slightly faster pace runs in the Marathon Revolution method, carrying extra weight places undue stress on your joints and increases fatigue during long-distance running.

The formula for checking your weight for Marathon Revolution is subtracting 100 from your height in centimetres and adding 10%.

4. If you can’t run 10km in 65 minutes.

Running 10km in 65 minutes demonstrates a solid aerobic foundation, reduces your injury risk, and ensures readiness for the duration of training runs.

It also sets realistic expectations for marathon finishing times and builds mental confidence for the training ahead. Although you will cap your training runs at 14km, you will still need to put in a lot of work.

We’re not going anywhere.

If you’re not ready for the Marathon Revolution plan, do what you need to get there.

Once you’re ready, we’re here for you.

What does the training program look like?

You train four times a week.

In your first week, you train for 30 kilometres, split into four runs of varying lengths. In your longest week, this increases to 42 kilometres.

You never run more than 14 kilometres in a single training run.

To get your body used to the intensity of the actual marathon, you train at your personal marathon heart rates twice a week.

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

The plan to get your body and mind ready for the race day

You’ll receive daily videos that teach you exactly how to get the most out of your training.

Day 1-10: Welcome to the Revolution

Sportrusten - 100 dagen Programma - Marathon

In the first ten days, you will learn your marathon heart rate and how to calculate and track it—no need for expensive tests.

You will learn everything you need to know about focusing on quality over quantity in your running.

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 learn to run at your marathon heart rate. You will also learn an essential breathing exercise to improve recovery between runs and stay feeling fresh, both physically and mentally.

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 all about perseverance, determination and, yes, fun. You’ll notice yourself progressing and feel a spike of motivation kicking in.

Many runners also learn how to listen to their body and determine if they are running at their marathon heart rate without relying on a heart rate monitor.

At this stage, the breathing exercises become second nature to you. Things are looking good.

Sportrusten - 100 dagen Programma - Marathon

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

Sportrusten - 100 dagen Programma - Marathon

In the fourth part, you start to notice the benefits of the 14km plan in your daily life: you feel fitter, you sleep better, you might’ve lost a few pounds (if that was your goal), and you’re feeling full of energy.

Most importantly, you start getting excited about the big day ahead.

Sportrusten - 100 dagen Programma - Marathon

Day 91-100: The finish line

Sportrusten - 100 dagen Programma - Marathon

It's the final countdown. In this part, you will learn exactly what to do on your race day. What should you eat? Do you take gels?

And most importantly, how do you structure the 42km to reach your goal time while also enjoying the day?

You will have answers to all these questions to feel confident about what to do on the day.

On the last day of the program, you will experience a day you will never forget: you will complete your first marathon!

Sportrusten - 100 dagen Programma - Marathon
Overcome challenges with peer support group
Overcome challenges with peer support group

Overcome challenges with peer support group

Access the private Marathon Revolution running club for:

  • Help adjusting your schedule.
  • Choosing the right running gear.
  • Connecting with other runners preparing for their first (or third) marathon (coming soon!)
  • Power through struggles and unpack challenging runs (there will be hard times).
  • Help others overcome their challenges.
  • Make new friends who understand what you’re going through.
  • And so much more.

Kind words from Marathon Revolution runners

“I can hardly believe it, I ran my first marathon with a big smile on my face through the streets of Eindhoven yesterday. The first half went smoothly, then my legs got heavier but the last kilometres were fantastic with the crowds on the sides. A really fantastic atmosphere. I am a fan of the program, good schedule together with the daily videos. I felt really fit and rested at the start which was nice.”

Suzanne Kriele, Eindhoven Marathon

“I ran the Vise marathon yesterday. Everything went without any problems. Many runners in our running club and outside did not believe in my schedule. I ran the marathon in 3 hours 25 minutes. The rest of our running club arrived fifteen minutes later. Thank you very much.”

Sali, Vise Marathon

“I overcame past injuries and the challenges of failing to complete my previous marathon in 2018. I achieved my time of 5:13:44 with consistent training, breathing exercises, running technique, strength work, and guidance from experts. Despite setbacks during training and the race itself, I persevered, enjoying the magical atmosphere crossing the finish line. Receiving my well-earned medal was an unforgettable experience.”

Paula, Valencia Marathon

“After not running for nearly 25 years due to an achilles injury, and a month after my 67th birthday, I completed my first marathon on Sunday 1st of March 2020. Thanks to the Marathon Revolution 100-day plan.”

Jack, Kruibeke Marathon

“My previous marathon in Rotterdam in 2018 did not end well and I was really nervous whether this schedule would work. But all my doubts disappeared yesterday: a beautiful 3h45′ and most importantly, I enjoyed every step from the first to the last meter!”

Tom, Antwerp Marathon

“I always find it difficult to follow something. Because I always like to do my own thing. But I followed this schedule very carefully!! It was fun and good! My first marathon was so much fun. I had a wonderful run from start to finish. Nice weather and so many nice, lovely people on the side! I had a great run!”

Carla, Rotterdam Marathon

“When people ask me if I trained hard for the marathon, I say: no. Because it doesn't feel like I've trained very hard at all. I've never trained with a “traditional” schedule. I work irregular hours and spend a lot of time abroad for work. The 14km schedule is ideal for me. Because you train 4 times a week for different distances at different heart rates, it is also easy to shift a bit here and there.

On the day, when the 500 meter sign came into view, the stadium speakers blared. I crossed the finish line in 3:21:54.”

Kevin, Amsterdam Marathon

Too many to list all... Read more

Introducing the revolutionary beginner marathon training plan

This plan allows you to get ready for your first marathon without ever exceeding 14 kilometres in training.

Our program is designed to fit seamlessly into your busy schedule so you can show up strong and confident on race day.

The Marathon Revolution - Do It Yourself - eBook

Do It Yourself

Marathon Revolution ebook

$ 20

  • Learn everything about the 14km method and the science behind it.
  • Learn the breathing exercise for optimal recovery.
  • Use the detailed 14km training plan to prepare for your first marathon.

Get the eBook

The Marathon Revolution - Do It With us

Do It With Us

100 days training program

$ 199

  • Marathon Revolution ebook for easy reference.
  • On-going motivation and accountability to stay on track.
  • A personalised training plan with your marathon heart rate.
  • Adjust the plan to make it work with your schedule.
  • Daily coaching video to keep you focused.
  • Track your progress in the dashboard.
  • Learn how to optimise your recovery.
  • Your personal step-by-step plan for the big day
  • Access to the private Marathon Revolution running club for support and guidance (coming soon!)

Let's get started

The Marathon Revolution - One-on-One

Do It With Us

One-on-One Coaching

$ 999

  • Everything in 100 days training program, plus:
  • Access one-on-one coaching throughout the 100-days.

Lets's get Personal

All options include our Marathon-Proof Moneyback Guarantee: If you follow your Marathon Revolution plan and don’t feel well prepared and confident on race day, we’ll refund every cent, no questions asked.

But don’t leave it too late!

The Marathon Revolution plan is a 100-day program.

Sign up and start training before it’s too late.

But if now is not a good time, we’re here when you’re ready.

FAQ

Can I combine the Marathon Revolution plan with other sports?

Of course! You can swap the weekly bird watching for cycling, swimming, rowing or a ball sport such as tennis or soccer.

You can also occasionally swap a more intensive session with strength work. 

Does my risk of injury go up on the 14km training plan?

On the contrary, since you train fewer kilometres, you have more time for recovery between longer runs. Your body is well-rested at the start of the marathon, so you have a much smaller chance of injury.

Am I too old for Marathon Revolution?

If you’ve ever watched an amateur running event, you will have noticed several elderly participants in their 70s and beyond. Some of them even leave many youngsters in the dust. Regardless of age, if you’re still running or starting to run (again), you can make the cut. For older runners, we urge you to use our ‘easy’ approach first.

What if I’m on vacation or a work trip during the 100-day training period?

Can you train while away? If that’s not doable, missing a maximum of two weeks of training will still prepare you for the marathon.

How does the personalised marathon heart rate training work? Will I need a heart rate monitor

Your personalised marathon heart rate is determined using your Anaerobic Threshold-point (AT-point) and your current fastest 10K time. You’ll perform a test to establish your AT-point, then use the provided charts to find your specific marathon heart rate based on these two factors. A heart rate monitor is essential for training at the correct intensity, so you’ll need to use one during your training runs.

What happens if I miss a training session or have to take a break due to illness or injury?

The Marathon Revolution approach allows for flexibility in your training plan. If you need to miss a session or take a short break, simply resume training when possible. The plan builds a strong aerobic base over time, so a few weeks of missed training won’t derail your progress.

Can I train for multiple marathons or improve my PR using the Marathon Revolution method?

Yes, the principles and training strategies can be used for multiple marathons or to improve your best time. As you become more experienced with the method, you can fine-tune your training to target specific goals, such as increasing your aerobic threshold or improving your running efficiency. Many runners have found success using this approach for consecutive marathons and setting new personal records.

What breathing exercises are included in the program, and how do they help with recovery?

The Marathon Revolution includes a simple breathing exercise you’ll perform immediately after each run. This exercise helps activate the parasympathetic nervous system, which promotes relaxation and recovery. By lowering your heart rate and shifting your body into a recuperative state, this exercise enables you to bounce back more effectively between training sessions.

What if the weather conditions are nasty on marathon day?

Since you train at your marathon heart rate, your body will adjust to the day’s conditions.

How does the Marathon Revolution plan compare to other beginner marathon training plans?

Traditional beginner marathon plans often involve multiple 20-30km long runs, which can be challenging to fit into a busy schedule and may increase the risk of overuse injuries in beginners. The Marathon Revolution method prioritises shorter, focused, long runs (up to 14km) and heart rate-based training to optimise aerobic development while minimising the time commitment and injury risk. Over 2000 runners have successfully used this approach.

Are there any nutrition or diet recommendations included in the program?

We offer general guidelines, such as fueling appropriately before, during, and after your runs. The focus is on developing your body’s ability to burn fat efficiently during training rather than relying heavily on carbohydrates or specific diet plans.

What kind of support or community is available for Marathon Revolution participants?

When you sign up for the Marathon Revolution coaching program, you’ll have email access to expert coaches who will guide you through the process and answer any questions. (Coming soon: You’ll also gain access to a private online community of like-minded runners following the same training approach, allowing you to connect with and draw peer support.)

Can I train for a half marathon or other distances using the Marathon Revolution method?

Yes, the Marathon Revolution ebook includes a 100-day training plan specifically designed for the half-marathon distance, and we will offer half-marathon coaching in the future.

What if I can’t run 10 kilometres yet? Can I still use the Marathon Revolution plan?

The Marathon Revolution plan requires you to be able to run 10km in under 65 minutes as a prerequisite. If you’re not quite there yet, focus on building up your running base until you can comfortably complete a 10km run in 65 minutes. Once you’ve reached that milestone, we’re ready for you. We’re not going anywhere.