This is an 18 week marathon training plan designed for someone completing their first marathon. Prior to starting the plan you should be running at least 3 to 4 times per week and able to run at least 12 km. The session durations are just approximates and I advise to use the distances for the sessions. This plan contains build weeks and cutback weeks. The cutback weeks are important for the body to adapt and recover from the build weeks to reduce fatigue, burn out and decrease the risk of injury. For the aerobic and long runs which make up the bulk of the training programme, do them at a pace that you are still able to hold a conversation and your breathing should be comfortable. It is recommended that you also include some strength work 2 days per week in the programme. On the rest days, it is also recommended that you do some flexibility work (e.g. stretching or yoga).
I am a physiotherapist and certified running coach. I have completed over 30 marathons and ultras around the world, and completed my PhD on running performance and injuries in 2020. With my extensive running experience and injury knowledge, my aim is keep people running and enjoy it. Over a 1 year period half of all runners will sustain a running injury, and my training programmes are practical and aim to boost performance and minimise the risk of injury.