Marathon Program for Beginners

Train for your first marathon in 7 months!

Marathon Program for Beginners

Taking the leap to run your first marathon comes with a whirlwind of emotions—excitement, nervousness, and maybe even a bit of fear. But with a strong foundation and a structured, gradual approach, you’ll cross the finish line with confidence.

Coach Alysha designed this plan specifically for first-time and beginner marathoners. The program combines base mileage, endurance building, and strength training with personalized support through weekly coaching calls. This comprehensive approach ensures that you’re prepared every step of the way, while staying motivated and injury-free.

What to Expect:

The Marathon Endurance Program is a two-part plan designed to gradually build your fitness over 28 weeks. First, you’ll complete the 12-week Marathon Base Plan for Beginners, where you’ll establish a solid foundation. You’ll start with a long run of 3 miles (4.8 km) and progress to 8 miles (12.8 km). Then, you’ll continue into the 16-week Marathon Endurance Plan, where your long runs will begin at 8 miles (12.8 km) and build you up to race day.

If you already have a strong base, you can skip the base phase and jump directly into the Endurance Plan, designed to guide you through to marathon day.

Why This Program Works:

Taking on your first marathon is a big commitment, but with the right approach, it’s entirely achievable. This program provides a relaxed, structured build-up to marathon day, ensuring you’re never overwhelmed while staying on track. By combining running, cross-training, and strength work, the plan helps you safely build endurance and confidence, all while reducing the risk of burnout or injury

Both Plans Include:

Run Plan: 4 days per week of running or walking, gradually increasing your mileage to help your body adapt smoothly.

Strength Training Plan: A twice-weekly strength routine designed to rebuild muscle, improve posture, and prevent injury.

Fuel & Hydration Guide: To help you navigate available fueling and hydration options.

Performance Prompts: Thoughtful questions that encourage you to reflect on your training experience and build confidence for race day.

Weekly Coaching Call: Join Coach Alysha and the team for a live Zoom call to get answers to your questions, guidance on training, and support along the way.

ABC Race Strategy Worksheet: Receive a race strategy worksheet to help plan your pacing and approach on race day. *Only included in the Endurance plan

Long Run Strategy Sheet: Get practical tips and strategies to make the most of your long runs, helping you prepare both mentally and physically for marathon day.

Pacing Calculator: A tool to identify your ideal training paces based on your fitness level.

Video Tutorials: Access video guides on strength, mobility, and running form to ensure you’re training safely and effectively.

Marathon Base Plan
For Beginners
12 weeks

$169.95
($1.90 a day)

In this plan you will build your base mileage from a long run of 3 mi / 4.8 km to 8 mi / 12.8 km.
4 days per week running
Timeboxed Plan
(Access window of 13 weeks)

Marathon Endurance Plan
For Beginners
16 weeks

$239.95
($1.90 a day)

In this plan you will build your endurance from a long run of 8 mi / 12.8 km to a full marathon.
4 days per week running
Timeboxed Plan
(Access window of 17 weeks)