This training aims to build the basics for a more systematic marathon preparation. If you have been running, but not on regular basis, this plan will give you a solid structure for the next four weeks.

The focus lies on increasing your maximal aerobic capacity (VO2max) und optimizing your running form/ technique. Therefore high intensity training (HIT) is combined with easy running and drills.
Throughout this plan the weekly running distance is still low and the final week will give you time for active recovery. In the following plans overall volume will then be progressively increased and long runs incorporated. In order to build a good basis for the increased volume in the following training blocks, core training is included weekly.

After these four weeks you are ready for more systematic training, higher training load and volume. Have fun getting started!