24WK Beginner Marathon Plan (road or flat trail)

This 24 week plan is for a road or (flatter) trail marathon length (30-40km) race. It assumes a fairly low level of running fitness (under 10 miles/week) to begin with. If you have not trained for or run a race of 10-15km before or in the last 6 months then we strongly recommend that you extend the first 6 week transition period to at least 8 and preferable 10 weeks as this will condition your legs to the pounding of daily running that you will need to sustain the high workloads in the middle weeks of the plan. Do this by repeating Week 2 and Week 5 to make an 8 week Transition Period. To make this 10 weeks if you are very new to running, repeat Weeks 2, 3, 5, 6 to add the additional Transition period weeks.

The volume of training is given in hours rather than in miles or kilometers to account for the wide variations in running paces. Some runs are of a recommended maximum distance and time in the later parts of the plan.

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