Sixteen weeks.
Build it properly.
Four months is the length serious builds are made of — a marathon, a big Hyrox target, or a genuine base-to-peak transformation when you're starting from scratch. The most training time you can plan in one block, with room for every phase to do its job unhurried.
Is this the right length?
Who a 16-week plan is for
Sixteen weeks is for the big goals — the ones you can't cram. It's the length that lets a beginner become race-ready safely, and an experienced athlete peak for something that matters.
- You're building for a marathon, a major Hyrox goal, or a big strength target.
- You're starting from a low base and need time to build safely, without injury.
- You want a true off-season block — develop, then peak — rather than a quick fix.
- You value a long, gradual progression you can actually sustain.
The structure
How your 16 weeks break down.
Sixteen weeks is the only length with room for a full five-phase build — an extended foundation, two distinct build blocks, a peak, and a taper — so progression stays gradual and sustainable.
Phase 1
Weeks 1–4
Foundation
An extended base: aerobic volume, movement quality, and consistency. Longer than shorter plans allow, which is what makes a low-base start safe.
Phase 2
Weeks 5–8
Build I
Introduce structured intensity and progressive strength. You start turning the foundation into performance without spiking the load.
Phase 3
Weeks 9–12
Build II
Raise specificity: goal-pace running, heavier strength, station work under fatigue. The deepest block of adaptation.
Phase 4
Weeks 13–15
Peak
Sharpest, most goal-specific sessions and simulations. Everything points at your target.
Phase 5
Week 16
Taper
Shed fatigue, hold sharpness, arrive fresh. A proper taper you have room to actually do.
Week 10 (build II) sample
What a week looks like.
A snapshot from the middle of the block — running, strength, and key sessions balanced with real recovery.
Strength (Lower)
Squat + hinge, heavy, progressive
Interval Run
6×1 km at goal pace, 90s recovery
Easy Run
50 min conversational — aerobic volume
Strength + Stations
Upper body + station circuit under fatigue
Rest or Mobility
Recovery and mobility
Long Run / Simulation
16–20 km progressive, or full race sim
Recovery Run
30 min very easy — flush the legs
Your plan adapts to your schedule — choose 3, 4, or 5 days per week during onboarding.
What it costs
Start free, extend cheap.
Start on your 6 free weeks and extend with a 16-week training-time pack for £11.49 — our most popular pack, one-off, never expires.
FAQ
Common questions.
Is 16 weeks too long?
Not for a big goal. If you're training for a marathon, a major Hyrox target, or building from a low base, sixteen weeks lets every phase do its job without cramming — which means better results and lower injury risk. For a near-term or maintenance goal, a shorter plan fits better.
How much does a 16-week plan cost?
Start on your 6 free signup weeks and extend with a 16-week training-time pack for £11.49 (about $7.99) — our most popular pack. It's a one-off, never expires, and there's no subscription.
Can a complete beginner use a 16-week plan?
Yes — it's arguably the best length for a beginner with a big goal. The extended foundation phase builds you up gradually so you reach the harder work prepared rather than overwhelmed.
What if my goal date is further out than 16 weeks?
Run a foundation block now and build another plan when your event comes into range — training time never expires, so you can stack blocks without losing anything.
Different timeframe?
Browse plans by length
Your next PR starts today.
6 weeks of personalised, periodised training. Free until 21 July. No credit card.