Marathon Endurance Plan for Beginners

About This Program

What to Expect:

The Marathon Endurance Plan is part of a two-phase program, working together with the Marathon Base Plan to gradually build your fitness over 28 weeks. During the 16-week Marathon Endurance Plan, you’ll continue to strengthen the foundation laid in the base plan and progressively build your mileage. You’ll train with 4 days a week of running, optional cross-training, and strength/mobility work, giving you a well-rounded approach to marathon prep.

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:

Taking on your first marathon is a huge commitment, but with the right approach, it becomes achievable. This plan takes the fear out of marathon training by providing a relaxed yet structured build-up, ensuring you’re not overwhelmed while staying on track. The combination of running, cross-training, and strength work will allow you to build your endurance safely and confidently, all while preventing burnout or injury.

What’s Included:

Run Plan: 4 days per week of running or walking, gradually increasing your mileage to help your body adapt smoothly.
Strength Training Plan: A twice-weekly strength routine designed to rebuild muscle, improve posture, and prevent injury.
Fuel & Hydration Guide: To help you navigate available fueling and hydration options.
Performance Prompts: Thoughtful questions that encourage you to reflect on your training experience and build confidence for race day.
Weekly Coaching Call: Join Coach Alysha and the team for a live Zoom call to get answers to your questions, guidance on training, and support along the way.
ABC Race Strategy Worksheet: Receive a race strategy worksheet to help plan your pacing and approach on race day.
Long Run Strategy Sheet: Get practical tips and strategies to make the most of your long runs, helping you prepare both mentally and physically for marathon day.
Pacing Calculator: A tool to identify your ideal training paces based on your fitness level.
Video Tutorials: Access video guides on strength, mobility, and running form to ensure you’re training safely and effectively.