Runner's Edge Marathon – Beginner

About the plan

An 18-week plan based on the Runner's Edge methodology for beginner marathon runners or for athletes who prefer a lower-volume program with only 4 training days per week. Despite being the introductory level, the plan is complete and sophisticated: it includes two preparatory races (a 10K in week 8 and a half marathon in week 12), pyramid intervals in the peak phase, marathon-pace workouts and progressive long runs that reach 3:20. The 7-week base phase is the longest in the series, patiently building the aerobic foundation needed for the 26.2 miles (42 km). Long runs with a fast finish (ending at threshold pace) appear from week 2, teaching the body to hold quality effort under accumulated fatigue.