Coaching
One-to-one marathon coaching for serious runners going for 2:59. A small group, so every session you upload gets looked at.
Who it suits
- You already run around 40 to 50 miles a week with two hard sessions.
- You have been running consistently for at least two years.
- You want a sub-3 marathon and will commit to the full build.
- You are healthy and training without injury problems.
Better to wait
- You are new to running and still building a base.
- An injury keeps coming back. Get strong first, then come back to us.
- You cannot give the full build your full effort right now.
Not sure? Apply and say so. Stephen will tell you honestly what to work on first.
€60per month
- Your planDelivered in Final Surge in 4-week blocks, synced to your watch.
- Session reviewStephen reviews your runs and your effort, and adjusts the plan as you go.
- Weekly updateA short email every Sunday evening. Effort, how you feel, any questions.
- StrengthTwo short bodyweight sessions a week, built into the plan.
- Race planPacing and fuelling for your target race, from someone who has paced the 3-hour group at Dublin every year since 2018.
Your coach
Stephen Conroy ran 2:28:12 for the marathon and has paced the 3-hour group at the Dublin Marathon every year since 2018, so he knows exactly what 2:59 feels like on the day.
How to start
- ApplyFill in the athlete application with your training, racing and target.
- Hear backStephen reads every application himself and replies within 48 hours.
- Get set upYou get a welcome email and a Final Surge invite. Connect your watch and you are ready.
- Start on a MondayYour first block begins.
Find us at the races
Stephen races and paces in the Breaking 3 singlet. If you spot it, come over and say hello.
Follow @breaking3.ie for race-week advice and sessions.
Questions
Do I need to be under 40 minutes for 10K already?
No. Those times are the benchmark we build towards. If you are close, we start with speed and test with a 10K before the marathon block begins.
Which watches work?
Final Surge connects to Garmin, Coros and most other watches, so your runs sync automatically.
Can I move sessions around?
Yes. Just never put two sessions on back-to-back days, and always take a rest day after the long run.
Do I train by heart rate?
No. Wear a heart rate monitor so Stephen can review your effort, but run the sessions by effort and by beating your own last result.
What if I get injured?
Tell Stephen straight away. Report any pain early, and keep your physio in the loop so the plan can change before the problem grows.
Ready to apply?
Applications are reviewed personally, and you will hear back within 48 hours.