This guide contains:

• 2 levels of 6 week base building plans so you can work your mileage up to have a solid base to start any of the levels of training plans

• 3 levels of 20 week marathon training plans, including 4-6 running days/week, suggested scheduling of strength training into your programming (*note, this is NOT a strength training program, to enroll in my Strong Runner Strength Program, go here). My coaching philosophy incorporates cutback weeks where mileage is reduced slightly every 2-3 weeks during training to recover your body and allow for life flexibility, and moderate to low mileage training within these plans that will be realistic for the busy runner.

• All training plans incorporate at least 1 rest day/week

• Nutrition tips for your long runs including what to eat and drink during your long runs, a sample fuel plan, and some troubleshooting tips for GI distress on the run and other common runner fueling problems (*note, this is NOT a comprehensive nutrition plan, but instead focuses on key takeaways for learning how to fuel during your long runs. For a comprehensive nutrition resource surrounding your runs, day to day, and training schedule, go here).

Base Build Plan Description Level 1: Get your base mileage up to speed so you can start incorporating more marathon specific work later on in your training plan! This is a great opportunity to also focus on strengthening imbalances and strength in general, correct running form, and trialing of pre, during, and post run fueling. You should currently have a long run of 5 miles and run at least 3-4x per week prior to starting this plan. This will be a great base plan for someone looking to then progress to the Level 1 or 2 Marathon Training Plans in this guide. Week 1 starts at 14 miles/week and week 6 ends at 22 miles/week. This is a good plan for someone who is looking to increase their mileage before starting a marathon training cycle (recommend starting with level 1 or 2 depending on your history and goals after completing this plan) or is looking to increase their mileage after some time off. 

Base Build Plan Description Level 2: Get your base mileage up to speed so you can start incorporating more marathon specific work later on in your training plan! This is a great opportunity to also focus on strengthening imbalances and strength in general, correct running form, and trialing of pre, during, and post run fueling. You should currently have a long run of 8 miles and run at least 4-5x per week prior to starting this plan. This will be a great base plan for someone looking to then progress to the Level 2 or 3 Marathon Training Plans in this guide. Week 1 starts at 25 miles/week and week 6 ends at 35 miles/week. 

Level 1 Marathon Plan Description: You should be running 3-5x weekly prior to starting this plan. Your long run should be around 6-7 miles long minimum. You should incorporate runner specific strength training 2-3x per week. This plan incorporates 1 optional cross training day and 1 rest day. This plan includes mostly easy mileage to build a strong endurance base for your first marathon, and does also incorporate some beginner speedwork 1x per week or less such as hills and strides. An excellent goal for your first marathon is to “run happy” and finish having had a positive overall experience.  Week 1 starts at 21 miles/week and peak week peaks at 43 miles/week.

Level 2 Marathon Plan Description: You should be running 4-5x weekly prior to starting this plan and have run at least one marathon. Your long run should be around 8-10 miles long.  This plan is for the runner who is looking to improve their marathon time and is ready and strong enough to start adding in speedwork to their base mileage. You should incorporate runner specific strength training 2-3x per week. This plan incorporates 1 optional cross training day and 1 rest day and 1-2x weekly speedwork such as hills, tempo runs, track or road repeats, and goal pace work within long runs. Week 1 starts at 28 miles/week and peak week peaks at 48 miles/week.

Level 3 Marathon Plan Description: You should be running 5-7x weekly prior to starting this plan and have run multiple marathons. Your long run should be around 12-14 miles long and your average weekly mileage should be around 35-40 miles. This plan is for the runner who is focused on improving their overall marathon performance and wants to get faster. You should incorporate runner specific strength training 2-3x per week. This plan incorporates 1 optional cross training day and 1 rest day. This plan incorporates one long run/week and 2 other speedwork sessions/week, one of which may be included within the long run. Week 1 starts at 40 miles/week and peak week peaks at 65 miles/week.

**all training plan information is presented in miles

**no refunds for any purchases made