This plan is for runners who are novice marathoners aiming to run three times a week. The plan assumes you’ve done very little running in the past but are generally in good health. The days of the week are not fixed and only proposed days to run, but if you do change them, try to ensure that a run day is followed by a rest day (eg run on Monday, Wednesday and Saturday or Tuesday, Thursday and Sunday).
Long runs are shown in time and miles. Miles are shown for indicative purposes only and as a guide. You may run the same miles in the time shown. Depending on your progress you could choose to stick to a time-based build-up or shift to using miles as your long run distance guide from week four.
Got a little extra time and mojo? Adding a fourth weekly steady run into this plan, that you can drop in at a time that suits you, will really help to build up your fitness and stamina even more. This could be an optional flexible ‘bonus’ steady run that you can bank when you have the time and energy.
Before starting any regular exercise programme ensure your GP has signed you off to participate.