Marathon Science Training Library
Unlock Your Fastest Running.
With Training Systems Backed by 10+ PhDs and NFL-Level Expertise
By Jonah Rosner, former NFL sport scientist.
Get all 24 PDFs: 12 running plans for the 5K, 10K, half marathon and marathon, plus strength plans, nutrition and fueling guides.
Follow a plan for your distance, fit strength around your runs, and practice your fueling and nutrition all based on the latest science.
Estimated value: $500
$99.00
One payment. No subscription.
Keep your downloaded files for future training blocks.
30-day full money-back guarantee. No questions asked.
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Marathon Science Training Library
All 24 plans and guides: running plans for four distances at three levels, plus strength, nutrition, fueling and HYROX running. $99 USD, paid once.
All of this is included.
All 24 PDFs below are included. Follow a running plan for your next race, with guides to help you fit lifting around your runs, plan your meals and practice your fueling.
A selection of the plans and guides included.
12 running plans, from 5K to marathon
Each plan lays out 20 weeks of easy runs, harder workouts, long runs and rest days. Session details and coaching notes explain what to do and how hard to run. Training for a marathon now and a 10K later? You already have both.
5K: Beginner, Experienced, Advanced
10K: Beginner, Experienced, Advanced
Half marathon: Beginner, Intermediate, Advanced
Marathon: Beginner, Intermediate, Advanced
The intermediate half-marathon PDF is labeled "Experienced" on its cover.
Strength workouts you can follow
Choose Base or Intermediate to match your lifting experience. Both include 16 weeks of workouts with exercise options, sets, reps and progressions.
Strength for Runners: Base. Two sessions a week for runners who are new to lifting or have limited weight-room experience.
Strength for Runners: Intermediate. More advanced lifting and jump variations for runners with two to three years or more of strength-training experience.
Foot & Calf Strength. Two roughly 30-minute sessions a week, with 12 exercises, technique cues and guidance on increasing the load.
Work out what to eat and when
Marathon Gel Cheat Sheet. Compare gels, work out amounts and timing, and practice your race fueling on long runs.
Macros for Performance. Calculate daily carb, protein and fat targets for running, lifting and rest days, with meal examples to help put them into practice.
Nutrient Timing. Plan food before and after workouts, plus carb-loading and pre-race meals. Food tables and meal examples help you turn the numbers into something to eat.
Supplements Guide. Compare uses, evidence ratings, doses and timing before deciding what is worth adding.
Fit the details into your training
Lift Timing. Use sample weekly schedules to place strength sessions around harder runs and long runs.
RIR Guide. Choose a weight and know when to end a set using "reps in reserve": how many more reps you could do with good form.
RPE Guide. Judge running intensity with a 1-to-10 effort scale and breathing cues, from conversational easy runs to hard efforts.
Shoe Rotation Guide. Match shoes to easy runs, speed sessions and race day, with example rotations starting at two pairs.
Training for HYROX?
The HYROX Running Guide gives you a 20-week running plan, with notes on fitting key runs around your HYROX sessions. Use it alongside your strength and station work.
See the sessions before you buy.
Open week one of the beginner marathon plan or a session from the Base strength plan.
Marathon plan: Beginner
Week one, page 24. Runs, session notes and lift-day placement.
Strength for Runners: Base
Block one, page 15. Exercise options, sets, reps and effort targets.
Sample sessions show the format. Choose a plan based on your current training before using its workouts.
All 24 PDFs for $99 USD once.
30-day full money-back guarantee.
What runners say about Jonah's training and nutrition advice
I followed his recommendations around strength training and fuelling for the marathon and recently ran 2:58 at the Malaga marathon - my first ever sub 3
Alex Cook
Following Jonah's nutrition advice, I finally ran well for the entirety of a marathon, shaving 9 minutes off my PR and earning a long-sought BQ.
Brian Shuman
From the NFL to your training
I'm Jonah Rosner, a former NFL sport scientist. At 25, I was leading applied sport science with the Houston Texans.
I've designed training programs for more than 100 NFL, NBA and Olympic-level athletes, using force-plate analysis, GPS tracking and VO2 max testing. I later led biomechanics testing at Nike's Running Performance Lab in New York City.
I've also helped everyday runners improve their marathon times and qualify for Boston. I started Marathon Science to bring that research and practical experience into your training.
Jonah
What colleagues say about Jonah's work
Jonah has a unique ability to break down complex science into practical, actionable strategies.
Jacob Mertens
Assistant Director of Wellness & Nutrition, Houston Texans (NFL)
The work he has done in the endurance training science space is remarkable, and he has a lot to offer.
David Tenney
High Performance Director, Atlanta United FC
His ability to take new/updated research and apply it within an already proven framework allows him to continuously improve the training programs and advice provided to all individuals.
Matt Van Dyke
Executive Director of Player Performance, Houston Texans (NFL)
I've really enjoyed getting to know Jonah the last couple of years. A super-sharp, and curious guy! My favorite type of people! I'd 100% recommend working with him!
Stuart McMillan
Olympic sprint coach and CEO of ALTIS
Buy once. Save the files.
1
Get the full set
Your purchase includes all 24 PDFs. The Start Here guide links to each one.
2
Save the PDFs
Download them to your phone, tablet or computer. Each file has its own link, so you can save them one at a time.
3
Come back next training block
Your downloaded files are yours to use permanently. Return to another distance, level or guide when you need it.
Need your links again?
Use the product access email or your Beehiiv order history. If you're stuck, email Jonah at [email protected].
Your purchase also signs you up for the free Marathon Science newsletter. You can unsubscribe at any time.
Questions before you buy
Do I get every distance and level?
Yes. All 12 running plans are included: 5K, 10K, half marathon and marathon, each at three levels. You also get every strength, fueling and reference guide listed above, including the HYROX Running Guide.
Are the beginner plans for someone starting from zero?
The beginner plans assume some current running. Compare the opening week with your current training before choosing one to follow. You can see week one of the beginner marathon plan in the sample above.
Where do I start after buying?
Open the Start Here guide. For a running plan, compare its opening week with your current training. For strength, read the Base and Intermediate introductions. The gel guide is a useful first stop for fueling questions.
What if I already have a free plan or guide?
Some PDFs in this library are also available as free gifts, so you may already have part of the set. Your purchase includes all 24, including any you already have. Compare the contents with your downloads before buying.
Is this a subscription?
No. The library is $99 USD, paid once. You get the 24 PDFs listed above and the Start Here guide.
Will this replace a coach?
These are ready-made plans and guides. They don't adapt to your schedule, training history or how you're feeling. If you have a coach, discuss how the resources fit your training.
Can I get a refund?
If the library isn't for you, email [email protected] within 30 days of purchase and I'll give you a full refund. No questions asked.
Does this include the paid research newsletter?
No. This purchase is for the downloadable library. Paid research editions, archive access, calculators and Discord are not included.
Will I get future products?
The purchase covers the 24 resources listed here. It does not include a schedule of new releases or access to every future product.
Put the plans to work for your next race.
Choose a plan for your next race, with strength and fueling guides alongside it.
Estimated value: $500
$99.00
One payment. No subscription.
Every running distance and level listed above is included.
30-day full money-back guarantee. No questions asked.
Prefer to start with the newsletter?
I'll send you the free Thursday newsletter with research you can use in your training.