About This Program

What to Expect:

During this 12-week program, you’ll start with a long run of just 3 miles (4.8 km) and gradually build up to 8 miles (12.8 km). This plan is meant to be completed before starting the Marathon Endurance Plan. With a combination of running, optional cross-training, and strength work, you’ll have a well-rounded approach to building your fitness safely and effectively.

Here’s what the plan includes:

• 4 Running Days: Build endurance and stamina with a gradual progression of mileage. Runs are spread across the week, incorporating both road and soft surfaces to reduce the impact on your joints.
• Optional Cross-Training: If you prefer some variety, cross-training options like cycling, swimming, walking or hiking are options to help you maintain aerobic fitness.
• Strength Training: Two days a week of strength training will keep you strong, improve running efficiency, and reduce the risk of injury.
• Mobility Work: Integrated mobility sessions to ensure you stay flexible and recover effectively as you progress.



Why This Plan Works:

This plan takes the pressure off first-time marathoners by focusing on a gradual build-up of fitness. By establishing a solid running base, you’ll be fully prepared to transition into marathon-specific training, reducing the risk of injury and burnout while boosting your confidence for the next phase.