Level 0 "Couch to..." Marathon Plan [28 Weeks]

Are you ready to conquer your first marathon but are running less than 5 miles/8 km per week?The Level 0 "Go the Distance" 28-Week Marathon Training Plan is meticulously designed for those who are starting from scratch. Whether you’ve never run a mile or you’re returning to running after a long hiatus, this plan will build your endurance, strength, and confidence, leading you to successfully complete a full marathon.

This plan is for you if...

• You can complete a 3-mile/5 km run or walk/run, regardless of pace.
• You’re committed to building your mileage and endurance progressively to cross the marathon finish line strong and injury-free.

Need to work up to being able to complete a 5k first? Follow the FREE First 5k 8-Week plan before starting this marathon plan! Download it now here.

What's Included: 

• 28-Week Training Schedule: A comprehensive plan that gradually builds your running endurance from 5k to marathon distance. The plan includes equivalent schedules in miles, kilometers, and time-based training options to suit your preferences.
• Flexible Training Approach: Easily adaptable to your schedule, with the ability to shift your long runs and rest days as needed.
• Extensive Resources: Includes guidance on heart rate zones, fueling strategies, hydration tips, and the importance of easy effort running to maximize endurance and minimize injury.
• Beginner-Friendly: Perfect for new runners or those coming back to the sport, this plan prioritizes slow and steady progress, ensuring your body adapts safely to the increasing demands.

Key Features:

• Approachable Start: The plan begins with 3 runs per week, focusing on easy effort to build a strong aerobic base, before gradually increasing to 4 runs per week.
• Endurance Focused: Most of your training will be at an easy effort to enhance endurance, allowing you to go the distance without overtraining.
• Optional Tune-Up Races: Includes opportunities for a 5k or 10k race to track your progress and set realistic marathon goals.

Why Choose This Plan?

The Level 0 "Go the Distance" Marathon Plan is more than just a training schedule—it's a journey that transforms you from a non-runner to a marathon finisher. By focusing on endurance and easy effort running, this plan ensures you build up gradually and sustainably, reducing the risk of injury and burnout. It’s perfect for those who want a realistic, achievable approach to marathon training, with every step of the journey supported by comprehensive resources and flexible options tailored to your individual needs.