Canadian Running 16 Week 'Run Your First' Marathon Plan

Our 'Run Your First' marathon plan is designed for newer runners who are looking to run the marathon (42.2K) for the very first time. You should currently be comfortable running at least 15-20K a week including a 8K 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 plan includes four days of running each week with a workout on Wednesday and a long run on Sunday. All other runs are easy.

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