Plan Overview:

This 16-week plan is designed for first-time marathoners or runners with limited long-distance experience who want a structured, approachable program to help them cross the finish line feeling strong and confident.
It’s perfect for athletes who have been running consistently for 6–12 months, are comfortable running 3–4 times a week, and can complete a 5–6 mile long run.

Each week includes 4–5 run days with 2 rest or optional cross-training days to support recovery and help build strength and endurance at a manageable pace. The plan starts with lower mileage and gradually progresses to help you safely reach your marathon goal.

Mileage and Structure:

Starting Mileage: 15–20 miles per week
Peak Mileage: 35–40 miles per week
Long Runs: Begin at 6 miles and gradually progress to 20 miles, building your confidence and stamina without over-training.

Workouts Include:

Easy Runs: Build endurance and aerobic fitness while keeping the effort light and sustainable.

Long Runs: The cornerstone of marathon training, these runs help you prepare physically and mentally for race day.

Run/Walk Intervals: Optional run/walk strategies to help new marathoners stay consistent and avoid burnout.

Speed Work (Optional): Introduced later in the plan for those looking to improve pace and running economy.

Recovery Days: Prioritize rest and low-intensity movement to support recovery and prevent injury.

Taper Period: A structured reduction in mileage during the final 3 weeks, ensuring you're fresh and ready on race day.

Key Features:

Gradual Progression: Every week builds on the previous one, helping you safely increase mileage and intensity.

Flexible Structure: Adaptable to your lifestyle, with options for cross-training, walk breaks, or shorter long runs if needed.

Guidance for First-Timers: Pre-run checklists, race-week tips, and mental strategies are included to help you feel prepared and confident.

This plan is all about consistency, patience, and preparation. Whether you’re aiming to finish your first marathon or improve on a previous experience, this program gives you the foundation you need for success.

Mindset Coaching Add-On (Beginner Plan)

This plan doesn’t just prepare your body—it trains your mind, too. Mindset work is a key ingredient for beginner marathoners, helping you build confidence, stay motivated, and overcome challenges along the way.

With this mindset coaching add-on, you’ll receive:

Weekly Focus Prompts: Build mental strength with tools like visualization, positive self-talk, and goal setting.

Pre-Run Mental Prep Tips: Enter each workout with a clear intention and strategies to tackle mental fatigue.

Reflection & Check-Ins: Periodic journaling prompts to help you track progress, boost confidence, and stay connected to your goals.

Race Day Mental Prep: Learn techniques to manage nerves and maintain focus when it matters most.

Mastering your mind is just as important as training your legs. This add-on will help you develop the mental skills to finish strong and enjoy the journey.