Build your Marathon
For coaches and athletes alike, sport is a long-term and ambitious project. Every athlete deserves a clear programme and a well-defined direction.
 After years of experience, we professionals set the course. Athletes walk the path towards their goal.
Because it is focused on simplicity, this 4-month programme is suitable for all levels.
It combines scientific rigour with ease of understanding, making it ideal both for those who love numbers and data and for those who want to train with clear guidance, without unnecessary complexity.
 Today, marathon runners from all over the world can follow our programme wherever they are, at any time of the year, and for any marathon they are preparing for.
Why choose this programme?
- Guided structure. 
You will follow a clear and well-structured training plan. Having a defined project makes achieving your goal more concrete and achievable.
- Easy to understand
. An intuitive and straightforward method, designed to be followed naturally. As simple as lacing up your shoes and heading out for a run.
- Easy to follow. 
No additional costs, no gym membership required. The strength training session, included in the programme, can be completed comfortably at home.
- Be part of a community
. Athletes from all over the world share the same project. Your journey will help improve and shape future projects — for yourself and for other runners.
How can I access my training programme?
It’s very simple. You will receive instructions on how to create your Final Surge account. Final Surge is the platform your coach will use to deliver your programme and monitor your progress.
Once this initial step is complete, your coach will upload your training plan, carefully tailored around your planned race date. From there, all your workouts will be available in your training calendar, and your journey will begin.
How is the project structured?
The project lasts 4 months – 16 weeks – 112 days.
 It is made up of four training phases, each designed according to a 3+1 structure: three weeks of training followed by one recovery week.
- 01 | INTRO – Introductory Phase
- 02 | FUND – Fundamental Phase
- 03 | INTE – Intensive Phase
- 04 | SPEC – Special Phase
How is the week structured?
Each week, except for recovery weeks, includes 5 training sessions, adaptable to each athlete’s personal schedule.
- 4 running sessions
- 1 strength training session, to be completed comfortably at home
How is the training prescribed?
Running training is based on two key parameters:
- Rate of perceived exertion (RPE)
- Heart rate
For every distance and running phase, both indications are provided. If you prefer simplicity, follow the perceived exertion scale (0–10). If you enjoy scientific data, monitor your heart rate (zones 1–5 and % of max HR)
Required equipment
- Running shoes
- Exercise mat for strength training
Who is it for?
The programme is suitable for all athletes, from experienced runners to those tackling the marathon distance for the first time.

If you need a personalised programme or have specific requests, contact us at:
 hello@sciroccotf.world
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