This basic beginner marathon program is 18 weeks long and allows for plenty of flexibility. The plan offers 4 structured runs a week, but you as the athlete have the availability to reduce it to 3 runs a week if you are time crunched.

This plan is great for the beginner runner or a former athlete with running background that is looking to safely increase their volume to finish the marathon.

This plan balances a lot of easy running (zone 2/endurance) and walking early on in the training. After several weeks athletes will add in a little bit of tempo running to help increase speed and durability.

It is highly recommended athletes accompany this plan with additional activities like strength, yoga, or other cross training modalities.

Paces and efforts are based on the percentage of your Functional Threshold Pace which is an effort you could race for 30-45 minutes all out. I am happy to assist you with determining your pace if needed.