This training plan is a 18 week plan suited to potential marathon runners who have recently been able to complete at least a 10 kilometer run and have completed at least one half-marathon in the last 12 months.
The training plan is designed to last for 18 weeks culminating on the 18 September with the Cape Town marathon 2016 and is for runners aiming to complete the marathon in under 5 hours.
Runners need to be able to run a minimum of 4 times a week.
In order to be able to run a marathon in under 5 hours, you should be able to run a half marathon in at least 2 hours 25 minutes and a 10km in 1 hour 6 minutes.
(These times are an estimate and serve as a guide to your marathon potential)