The Marathon Project: 4 Months for Maximum Results.

Because it’s the most achievable and flexible programme available. We set the course, you reach success.

• Structured Guidance: A clear and well-organised programme makes your goal achievable.
• Scientifically Sound and Practical: Training sessions based on heart rate and perceived exertion, easy to understand.
• Flexible and Accessible: Follow your training anywhere, at any time. Strength sessions can be done at home.
• Global Community: Athletes from around the world share the journey and the emotions. You’ll be part of our team.
• Coach’s Expertise: Under the guidance of Giorgio Errico, a coach with years of experience in athletics and endurance sports.

112 Days, 16 Weeks. The programme is structured into four main phases, following a 3+1 cycle (3 weeks of training + 1 week of recovery):

• INTRO | Introductory Phase
• FUND | Fundamental Phase
• INTE | Intensive Phase
• SPEC | Special Phase

Weekly Structure:

5 training sessions per week (adaptable to your schedule):

• 4 running sessions
• 1 strength session (easy to do at home)

Train in a personalised way. Running sessions are based on:

• Rate of Perceived Exertion (RPE)
• Heart Rate Zones (1–5)

Follow the scale you prefer: simple RPE or precise heart rate data. Strength and mobility exercises are included to improve efficiency and reduce the risk of injury.

---

Required Equipment:

• Running Shoes
• Exercise mat for strength training

---

Who It’s For:

Suitable for all marathon runners, each running session is designed with a % based on your current feelings and condition. For this reason, it’s suitable for every goal, as the programme adapts to your level.

---

Personalised Programmes:

To further personalise the programme, we need more details from you. Contact us at hello@sciroccotf.world for more information.