First Marathon Training Plan
Your first 26.2, in 18 weeks.
The biggest emotional anchor in endurance running. Built around long runs.
Length
18 weeks
Long run peak
32 km
Sessions
4–5 / week
Free, no login, no card. See every week before you make an account.
How it works
Eighteen weeks: aerobic base, marathon-specific long runs to 32 km, two-week taper.
No track work. No time pressure. The goal is to finish strong.
Your coach reshapes every week based on what you actually ran, sickness, work, weather, all handled.
Common questions
How much weekly mileage will I do?
Peaks around 50–60 km in weeks 14–16, depending on your starting volume.
What if I get injured?
Your coach pivots to a tolerance protocol. Most niggles get caught before they become injuries.
Ready to start?
Answer a few questions and see the whole plan, built around your week. Your coach adapts it from day one.
Build my free plan