Objective: This plan is designed for you if you are preparing for their first marathon and have little to no running experience, focusing on time on feet, safety, and proper fueling. It incorporates easy runs, strength training, tempo runs, intervals, and long runs.




Weekly Structure:
Mon: Easy Run (Time on Feet)
Tue: Upper Body Strength Training
Wed: Tempo Run or Intervals (Faster/Harder Pace Day, Time on Feet)
Thu: Lower Body Strength Training
Fri: Rest
Sat: Long Run (Time on Feet)
Sun: Rest




Training Breakdown:
Weeks 1-4: Base Building
Focus on gradually increasing easy run times and introducing tempo runs and intervals.

Weeks 5-10: Endurance Focus
Continue to build endurance with longer easy runs and more intense tempo runs or intervals.

Weeks 11-15: Peak Training
Increase both volume and intensity, incorporating longer tempo runs and more challenging intervals.

Weeks 16-18: Tapering and Race Preparation
Maintain fitness while gradually reducing volume to allow recovery.
Focus on shorter, more manageable workouts leading up to race day.
Final week includes easy runs and rest to ensure readiness for the marathon.




Key Elements:
Strength Training: Emphasizes upper and lower body exercises to build overall strength.

Fueling and Hydration: Importance of proper nutrition and fuel intake, especially during long runs, to support training and recovery.

Listening to the Body: Monitoring for signs of fatigue and adjusting training as necessary to prevent injury.




Outcome: This structured plan aims to prepare the athlete physically and mentally for their first marathon, ensuring they build the necessary endurance, strength, and confidence to successfully complete the race.