This 12-week program is designed for beginner runners who want to race a marathon.
The program will require 2-4 hours of running per week. With this program, you can expect an increase in running mileage so you are ready to take on the distance. There will also be an introduction of running intensity to improve your running pace and economy. If you want to run a marathon, you have to be ready to run the distance!
Pre-Requisites
This program is designed for beginner runners who are new to running training. With a marathon you want a base to tackle the distance so start your training with the 8-week general preparation (beginner), 8-week 5K/10K (beginner) programs and 12-week half-marathon (beginner) if you have the time. If you have mainly walked in the past, you will want to do the 4-week run/walk program before exploring the other ones.
Programs to follow this one
After this program, you can explore any of the other event specific programs for beginners. There are 5 K, 10K and half-marathon programs available.
Other things you should know:
This program uses Rate of Perceived Exertion as an effort metric, which is indicated as RPE in the workout descriptions. The effort scale is a simple 1-10 whereby 1 is very easy and 10 is maximum effort.
Run times are indicated in minutes as opposed to distance. Everyone runs at a different
pace so this way you are running the right distance for where you are at in the moment.
Training programs can be physically and mentally challenging. If you have a medical condition or you unsure
as to your current state of fitness please consult with and gain permission from a medical expert before
proceeding.
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