Our Beginner marathon plan is designed for newer runners who are looking to run the marathon (42.2K) for the very first time or who want to improve upon their existing time. You should currently be comfortable running at least 25-30K a week including a 12K long run.
The purpose of this training plan is to prepare your body for the unique demands of running a marathon by:
1) Gradually increasing your weekly mileage to build a strong cardiovascular base
2) Running a weekly long run to develop and improve your aerobic endurance
3) Practice running at paces that are faster than marathon pace in order to develop speed and strength
The training program includes four days of running each week with a workout on Wednesday and a long run on Sunday. All other runs are easy.