This plan is ideal if you have a year or more running experience behind you but have not yet run a marathon, or haven't run one for a few years. It is suited to those who don't have very much time to train or who want to limit their running days for other reasons.

Most weeks of the plan include 3 runs and 2 S&C sessions. It assumes an existing weekly mileage of at least around 14 miles and a recent long run of at least 10 miles.

This plan will help you to build up your running speed, endurance and technique through structured sessions targeted towards a marathon race goal. It is aimed towards a finish feeling strong and injury-free rather than a set time.

It also includes a beginner strength and conditioning (S&C) programme which is designed to introduce you to S&C and get you into the habit of regular S&C training. These sessions can mostly be carried out at home with a few pieces of equipment if you don't have access to a gym. If you have gym access then you will be able to progress more by adding weight at a safe rate as you become stronger. Useful home equipment is a set of dumbbells, some resistance bands and, ideally, a plyometric box or other solid, stable box or large step of a similar height.

This plan assumes that you are physically fit and there are no medical or other reasons that mean you should not be running or carrying out strength work.

The run intensity targets are mostly expressed with reference to threshold heart rate, but alternative Rate of Perceived Effort (RPE) targets are given in the notes for some runs.

The plan includes lots of detail and explanation to help you understand and get the most from it. It is 'stand alone', so you don't get any additional feedback/ communication from me. However, you can opt to join the private RWM WhatsApp group for the duration of your plan, where you can ask questions, chat with other runners and access resources such as exercise demonstration videos. Send me a message on Training Peaks, email or WhatsApp +44 7457 404886 if you'd like to be added. Alternatively, if you would prefer individual coaching or a personalised plan with feedback then please head to the services page on my website at runwithmartha.com for details of what I can offer.