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upperbody workout 30 min run 30 min

recovery run

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full body 35 min 20 min walk

workout run

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1h 10 min run upperbody 40 min

workout run

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35 min full body 35 min run

recovery run workout

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20 min walk 1h 20 min upperbody

run workout
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40 min run 40 min full body

recovery run workout

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45 min run 20 min walk 50 min run

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upperbody 40 min run 40 min

workout recovery run

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full body 45 min run 20 min walk

workout

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1h 30 min upperbody 45 min run

run workout

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40 min full body 50 min run

recovery run workout

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20 min walk 1h 40 min upperbody

run workout

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45 min run 45 min full body

recovery run workout
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50 min run 20 min walk half marathon

race

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upperbody 50 min run 50 min

workout recovery run

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full body 55 min run 20 min walk

workout

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1 hour 20 min run upperbody 50 min run

workout

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40 min full body 55 min run

recovery run workout

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20 min walk 2 hour run upperbody

workout

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55 min run 40 min full body

recovery run workout

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60 min run 20 min walk 2 hour 30 min run

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upperbody 55 min run 45 min

workout recovery run

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full body 60 min run 20 min walk

workout

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3 hour run upperbody 50 min run

workout

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45 min full body 50 min run

recovery run workout

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20 min walk 1 hour 30 min run upperbody

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60 min run 40 min full body

recovery run workout

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20 min walk 20 min walk marathon

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Beat your previous distance. Even if it's just a few meters you have to beat your distance from the
previous week.

Level I: Start from Day 1. New runner, but not a complete beginner. You have to be able to run at least 5K (any
speed) before you take this program on. If you run 5K yet, we've got an 8 weeks to 5K program here (if you
can run for at least 6 minutes straight you can start from week 5). If you have never done any running before
you should start with the From Walking to Running program , 8 weeks to 5K (mid program) and then this
one.

Level II: Start from Day 15. You are a regular runner, running at least 2-3 times a week.

Level III: Start from Day 43. You are an experienced runner running every day / every other day already.

Training for a marathon is something anyone can do provided you are determined, sensible and stick with the
plan. Running is an exercise that on its own will not give you all the strength you need to run, particularly over
the entire distance of a marathon. The Marathon program is split into days that will help you run better, run
longer, increase your endurance, get stronger, and recover so you can do it all again only faster and harder.

The thing to remember is that this is a progressive training plan. You should not miss out any days thinking that
you will just make it up. That puts excessive load on you the next day and that affects your progression. It is
better to just skip the day you missed, though if you do this too often because you missed a lot of days then you
will negate the entire program and need to start from the beginning again.

Upper body workouts are days when you strengthen your upper body. This includes doing workouts that use
push-ups or dips or free weight exercises. Recommended workouts: Power 10, Power 20 (light
weights), Gravity.

Full body workouts are days when you train your entire body. This includes, glutes, core and hip flexors
(they are all used in running) along with your quads, back, chest and arms. You could choose some
from our workouts collection or put together a routine you like.

Running days are split between days when you run at your top, sustainable speed. Days when you recover by
running at your 65%-75% pace. You will know you got it right if you can talk while you run. And runs when you
are trying to beat your self by running further than the last time you run for that length of time. These are
marked with a star.

It doesn’t matter where you run, most times. You can pick a track, or a High School field or a trail or even a city
run. On the days when you are trying to beat your previous distance it is good practice to choose a run you did
before when you tried that. That way you don’t need to worry about measuring distance. You are on familiar
territory. You know how far you got last time you run for the required time, now all you need to do is
concentrate on beating that distance, even if it is by a few hundred meters.

It helps to look at the plan and workout where you will run on these days in advance, that way you take the
anxiety that you will mess it up, out of it and it also gives you handy landmarks to measure your progress