Running a marathon in 2:58 hrs. is a great experience. That means without suffering and pain, even if it is strenuous of course. What we didn't accomplish over training is impossible to compensate during the marathon. That is why a well structured training is the key to success. I apply my 3 month training program for many years now with great results. What makes it special is that it is easy to adapt, flexible and gentle to body and mind. A healthy approach. My marathon program is written for a run right under 3:00 hrs., but it can be adapted to slower or faster times. It is meant for runners that have their personal limit round that time or want to break that 3:00 hrs. wall for the first time. Here you find also many good tips out of my own experience about nutrition, clothes, running style, injuries, breathing, choice of marathon, equipment, competition preparation and much more. What is missing as well in most books is the psychological part. How do I structure my training that it becomes bearable? How can I make myself go out and run at lousy rainy days? What should I focus on during the marathon run? I wrote this little book to share my experiences and to make it possible for more runners to run with joy and success. I am a German/Finnish running coach (since 2020) and an enthusiastic marathon runner for 36 years now. Update 2014: Tallinn Marathon in 2:59:58. Smooth and almost easy. Update 2015: Billingen Trail Marathon, AXA Trail Marathon and Tallinn Marathon. Update 2016: Billingen Trail Marathon, Ultra Vasan 90. Update 2017: Billingen Trail Marathon, Göteborgsvarvet, Polar M430, Natural Running. Update 2018: Göteborgsvarvet, Stockholm Marathon, Monschau Marathon, Cologne Marathon in 2:58:47. Update 2019: Düsseldorf Marathon, German Marathon Championships, Cologne Marathon. Update 2020: Corona Marathon 2:58:27, medial meniscus posterior horn tear Update 2021/22: meniscus operation and 3 marathons. Update 2023: Cologne Marathon in 3:11, Winterlauf, runners knee and Polar Racer Pro