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Your long run mileage progresses rapidly and if you are not comfortable already with running 4-6 miles (6 to 7 kilometers) you might find yourself struggling to keep up with the plan. Since your first scheduled long run is 6 miles (10 kilometers) during Week 1, it is best that you are able to run about 6 miles although you would probably be fine coming in at 4-5 miles if you are comfortable with running those distances. It's important to be able to run at least 4 - 6 miles (or 6 to 10 kilometers) comfortably before you begin this training plan because as with anything you do, you want to start where you are already at and build from there.

Strengthen your muscles through hill workouts to get you ready for speed workouts that will be coming in the following weeks.īuilding your running base during the first four weeks:.

Build your running base in order to handle the future weeks of increased weekly mileage and higher mileage long runs.

You have two main goals during the first four weeks of this 12 week marathon training schedule:

WEEKS 1-4: BASE BUILDING + STRENGTH PHASE Your marathon training Goal During Weeks 1-4: