Introduction


This base-building phase is crucial for preparing your body for the demands of the more intense 16-week training program. During this time, focus on gradually increasing your mileage, building your aerobic capacity, and strengthening your muscles and joints to reduce the risk of injury. Incorporate a mix of easy runs, long runs, and some speed work to improve your overall fitness level. Remember to listen to your body, rest when needed, and stay consistent with your training to set yourself up for success in the upcoming program.

Training Techniques

  • Warm-up: A 10-15 min warmup (jog) at very slow pace gives your muscles, bones, and joints a chance to loosen up, it gradually and gently brings up your heart rate, and makes it easier to get into the rhythm you want to sustain so you can run and finish.
  • Cool Down: Cooling down after your workout allows for a gradual recovery of heart rate and blood pressure. Cooling down is most important for endurance runners because it helps regulate blood flow.
  • Easy Runs/Conversational Pace Run: These runs are designed to be done at a comfortable pace. Just Run Easy! If you're training with a friend, the two of you should be able to hold a conversation. If you can't do that, you're running too fast. (For those wearing heart rate monitors, your target zone should be between 65 and 75 percent of your maximum pulse rate).
  • Speed Intervals: To get faster. Intervals are short, intense efforts followed by equal or slightly longer recovery time. You should perform interval workouts at an effort that’s in the red (think: breathing heavily, unable to hold a conversation, and counting the seconds until you can stop). It should be a controlled, fast effort followed by a truly easy jog or walk.
  • Tempo Runs: This is a continuous run with a buildup in the middle to near the 10-K race pace. A Tempo Run of 20 to 40 minutes would begin with 10-20 minutes easy running, build for 20-30 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout.
  • Fartlek Workouts: Fartlek is the Swedish word for “speed play,” and that is exactly what this type of run is all about. Unlike tempo and interval work, fartlek is unstructured and alternates between moderate to hard efforts with easy efforts throughout. After a warmup, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign) followed by easy-effort running to recover.
  • Hill Repeats: Hill repeats involve running uphill, rep after rep, so you’re going to really work your leg muscles during this type of run. If there aren’t any hills in your area, don’t worry, you can still practice these types of workouts on a treadmill. Again, your goals and fitness level will determine the speed at which you tackle hills, but you should learn to maintain your pace through the top of the hill, rather than dying out halfway through sprinting.
  • Long Runs: As the name implies, long runs are the longest runs on your weekly schedule, but the actual distance will vary depending on what race you have on your schedule. Your pace for your long run will also vary depending on your fitness level and goals. You should conquer long runs at a conversational pace, meaning you could chat with your running buddy the entire time and breathe naturally.
  • Cross-Train: In order to remain a strong runner for a longer time, you need to incorporate cross training into your training plan. What form of cross-training works best? It could be swimming, cycling, walking, or even some combination that could include strength training.
  • Rest: Giving your body time to rest is just as important as running. You will be able to run the long runs on the weekend better and limit your risk of injury. Be realistic about your fatigue level particularly in the closing weeks of the program--and don't be afraid to take a day off.
  • Stretch & Strength: It's wise to stretch every day, particularly after you finish your run, but spend more time stretching on rest days.
  • Sleep: Getting enough sleep about eight hours is just as important as proper nutrition and hydration for preventing injuries, keeping your bones strong, and boosting your mood for years to come.

Training Zones

We utilize the 1-to-10 Rate of Perceived Exertion (RPE) scale to measure easy, moderate, and hard levels of effort.

RPE LevelHow it feelsActivity
1-2Negligible effortWalking
3-4EasyJog/Easy Run
5ModerateRegular in pace
6-7Moderate to HardTempo Run
8-9HardSpeed Run
10Very HardSprinting
Heart Rate Zones
ZoneHR %Description
Zone 1 (recovery/easy)55%-65% of Max HRUsed to get your body moving with minimal stress and exertion. This zone is used for an easy training day, warming up or cooling down.
Zone 2 (aerobic/base)65%-75% of Max HRUsed for longer training sessions, you can sustain this basic-effort zone for many miles, yet still chitchat a little bit with your fellow runner.
Zone 3 (tempo)80%-85% of Max HRThis is a zone where you push the pace to build up speed and strength; conversation is reduced to single words with fellow runner.
Zone 4 (lactate threshold)85%-88% of Max HRIn this zone your body is processing its maximum amount of lactic acid as a fuel source; above this level, lactic acid builds up too quickly to be processed and fatigues muscles; training in this zone helps your body develop efficiency when you’re operating at your maximum sustainable pace.
Zone 5 (anaerobic)90% of Max HR and aboveThis maximum speed zone (think closing kick in a race) trains the neuromuscular system—your body learns how to recruit additional muscle fibers and how to fire muscles more effectively.

Disclaimer - The training information provided on this website is intended for general informational & guidance purposes only. It is not a substitute for professional advice or personalized training plans. Always consult with a qualified fitness trainer or healthcare provider before beginning any new exercise regimen, especially if you have any pre-existing health conditions or concerns. We do not assume any liability for the accuracy, completeness, or usefulness of the information provided. Participation in marathon training activities carries inherent risks, and individuals should exercise caution and discretion when following any training program or advice found on this website.

Mileage
Week 1
28k
Week 2
29k
Week 3
33k
Week 4
24k
Week 5
34k
Week 6
34k
Week 7
35k
Week 8
26k
Mon
Benchmark Run
500 secs
REST
REST
REST
REST
REST
REST
REST
Tue
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Wed
Strides Training
  • 5km Easy Run
  • 4 x 20sec strides w/90sec Rest Interval
Strides Training
  • 5km Easy Run
  • 4 x 20sec strides w/90sec Rest Interval
Strides Training
  • 5km Easy Run
  • 4 x 20sec strides w/90sec Rest Interval
Strides Training
  • 5km Easy Run
  • 4 x 20sec strides w/90sec Rest Interval
Strides Training
  • 5km Easy Run
  • 4 x 20sec strides w/90sec Rest Interval
Strides Training
  • 5km Easy Run
  • 4 x 20sec strides w/90sec Rest Interval
Strides Training
  • 5km Easy Run
  • 4 x 20sec strides w/90sec Rest Interval
Strides Training
  • 5km Easy Run
  • 4 x 20sec strides w/90sec Rest Interval
Thu
Easy Run
4KM Easy Run
Easy Run
4KM Easy Run
Strides Training
  • 4km Easy Run
  • 6 x 20sec strides w/90sec Rest Interval
Strides Training
  • 5km Easy Run
  • 4 x 20sec strides w/90sec Rest Interval
REST
Strides Training
  • 4km Easy Run
  • 6 x 20sec strides w/90sec Rest Interval
Strides Training
  • 4km Easy Run
  • 6 x 20sec strides w/90sec Rest Interval
Strides Training
  • 4km Easy Run
  • 6 x 20sec strides w/90sec Rest Interval
Fri
REST
REST
REST
REST
REST
REST
REST
REST
Sat
Easy Run
5KM Easy Run
Easy Run
5KM Hill Run
Easy Run
5KM Easy Run
10k Pace Training
  • 2km Easy Run
  • 2km 10k Pace Run
10k Pace Training
  • 2km Easy Run
  • 3km 10k Pace Run
10k Pace Training
  • 2km Easy Run
  • 4km 10k Pace Run
Easy Run
5KM Easy Run
REST / ShakeOff Run
Sun
Easy Run
8KM Easy Run
Easy Run
9KM Easy Run
Easy Run
11KM Easy Run
Easy Run
8KM Easy Run
Easy Run
12KM Easy Run
Easy Run
12KM Easy Run
Easy Run
12KM Easy Run
Race Day
10KM Race
Mileage
Week 1
30k
Week 2
31k
Week 3
33k
Week 4
25k
Week 5
37k
Week 6
39k
Week 7
41k
Week 8
27k
Week 9
42k
Week 10
46k
Week 11
46k
Week 12
33k
Week 13
48k
Week 14
44k
Week 15
31k
Week 16
41k
Mon
Benchmark Run
500 secs
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
Tue
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Easy Run
7KM Easy Run
Easy Run
7KM Easy Run
Easy Run
5KM Easy Run
Easy Run
7KM Easy Run
Easy Run
7KM Easy Run
Easy Run
7KM Easy Run
Easy Run
7KM Easy Run
Easy Run
7KM Easy Run
Easy Run
7KM Easy Run
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Wed
Strides Training
  • 5km Easy Run
  • 4 x 20sec strides w/90sec Rest Interval
Strides Training
  • 5km Easy Run
  • 6 x 20sec strides w/90sec Rest Interval
Strides Training
  • 5km Easy Run
  • 6 x 20sec strides w/90sec Rest Interval
Interval Training
  • 2km Easy Run
  • 2 x 800 meters Intervals w/400 meters Rest Interval
  • 2km Easy Run
Interval Training
  • 2km Easy Run
  • 2 x 800 meters Intervals w/400 meters Rest Interval
  • 2km Easy Run
Hill Training
  • 2km Easy Run
  • 6 x 100 meters Uphill w/200 meters Rest Interval
  • 2km Easy Run
Hill Training
  • 2km Easy Run
  • 6 x 100 meters Uphill w/200 meters Rest Interval
  • 2km Easy Run
Hill Training
  • 2km Easy Run
  • 8 x 100 meters Uphill w/200 meters Rest Interval
  • 2km Easy Run
Interval Training
  • 2km Easy Run
  • 3 x 1KM Intervals w/2mins Rest Interval
  • 2km Easy Run
Interval Training
  • 2km Easy Run
  • 4 x 1KM Intervals w/2mins Rest Interval
  • 2km Easy Run
Interval Training
  • 2km Easy Run
  • 4 x 1KM Intervals w/2mins Rest Interval
  • 2km Easy Run
Interval Training
  • 2km Easy Run
  • 5 x 1KM Intervals w/2mins Rest Interval
  • 2km Easy Run
Tempo Training
  • 2km Easy Run
  • 2 x 2KM Tempo Run w/2mins Jog
  • 2km Easy Run
Tempo Training
  • 2km Easy Run
  • 2 x 2KM Tempo Run w/2mins Jog
  • 2km Easy Run
Tempo Training
  • 2km Easy Run
  • 2 x 2KM Tempo Run w/2mins Jog
  • 2km Easy Run
HM Pace Training
  • 2km Easy Run
  • 4KMs HM Pace
  • 2km Easy Run
Thu
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Strides Training
  • 4km Easy Run
  • 4 x 20sec strides w/1min Rest Interval
Strides Training
  • 5km Easy Run
  • 4 x 20sec strides w/1min Rest Interval
Easy Run
7KM Easy Run
Easy Run
7KM Easy Run
Easy Run
5KM Easy Run
Strides Training
  • 7km Easy Run
  • 6 x 20sec strides w/1min Rest Interval
Strides Training
  • 7km Easy Run
  • 6 x 20sec strides w/1min Rest Interval
Strides Training
  • 7km Easy Run
  • 6 x 20sec strides w/1min Rest Interval
Easy Run
7KM Easy Run
Strides Training
  • 7km Easy Run
  • 6 x 20sec strides w/1min Rest Interval
Easy Run
7KM Easy Run
Strides Training
  • 5km Easy Run
  • 8 x 20sec strides w/1min Rest Interval
Strides Training
  • 3km Easy Run
  • 6 x 20sec strides w/1min Rest Interval
Fri
Tempo Run
  • 2kms Easy Run
  • 2kms Tempo Run
Easy Run
4KM Easy Run
Tempo Run
  • 2kms Easy Run
  • 3kms Tempo Run
REST
Tempo Run
  • 2kms Easy Run
  • 4kms Tempo Run
Easy Run
6KMs Easy Run
Easy Run
6KMs Easy Run
REST
Easy Run
6KMs Easy Run
Easy Run
7KMs Easy Run
Easy Run
7KMs Easy Run
REST
Easy Run
7KMs Easy Run
HM Pace Run
  • 2kms Easy Run
  • 5kms Half Marathon Pace Run
REST
REST
Sat
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
REST
REST / ShakeOff Run
Sun
Easy Run
10KMs Long Run
Hill Training
  • 8kms Easy Run
  • 3kms Hill/Flyover Run
Easy Run
12KMs Long Run
Hill Training
  • 5kms Easy Run
  • 4kms Hill/Flyover Run
Easy Run
14KMs Long Run
Easy Run
13KMs Long Run
Half Marathon Pace Training
  • 8kms Easy Run
  • 4kms HM Pace Run
  • 2kms Easy Run
Easy Run
10KMs Long Run
Half Marathon Pace Training
  • 6kms Easy Run
  • 6kms HM Pace Run
  • 2kms Easy Run
Easy Run
16KMs Long Run
Hill Training
  • 10kms Easy Run
  • 6kms on Hill/Flyover
Half Marathon Pace Training
  • 2kms Easy Run
  • 8kms HM Pace Run
Easy Run
18KMs Long Run
Hill Training
  • 10kms Easy Run
  • 6kms on Hill/Flyover
Easy Run
12KMs Long Run
Race Day
21KMs Run
Mileage
Week 1
40k
Week 2
44k
Week 3
47k
Week 4
33k
Week 5
52k
Week 6
54k
Week 7
60k
Week 8
42k
Week 9
66k
Week 10
69k
Week 11
72k
Week 12
44k
Week 13
72k
Week 14
76k
Week 15
42k
Week 16
57k
Mon
Benchmark Run
500 secs
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
Tue
Easy Run
6KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
9KMs Easy Run
Easy Run
9KMs Easy Run
Easy Run
10KMs Easy Run
Easy Run
10KMs Easy Run
Easy Run
10KMs Easy Run
Easy Run
10KMs Easy Run
Easy Run
10KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
10KMs Easy Run
Easy Run
10KMs Easy Run
Easy Run
10KMs Easy Run
Easy Run
10KMs Easy Run
Wed
Interval Training
  • 2kms Easy Run
  • 6 x 400 meter Interval w/200 meter Rest Interval
  • 2kms Easy Run
Hill repeats
  • 2kms Easy Run
  • 12 x 1 min Hill Repeats w/2 min Recovery
  • 2kms Easy Run
Interval Training
  • 2kms Easy Run
  • 8 x 400 meter Interval w/200 meter Rest Interval
  • 2kms Easy Run
Hill repeats
  • 2kms Easy Run
  • 12 x 1 min Hill Repeats w/2 min Recovery
  • 2kms Easy Run
Interval Training
  • 2kms Easy Run
  • 4 x 800 meter Interval w/400 meter Rest Interval
  • 2kms Easy Run
Interval Training
  • 2kms Easy Run
  • 4 x 800 meter Interval w/400 meter Rest Interval
  • 2kms Easy Run
Interval Training
  • 2kms Easy Run
  • 5 x 800 meter Interval w/400 meter Rest Interval
  • 2kms Easy Run
Hill repeats
  • 2kms Easy Run
  • 12 x 1 min Hill Repeats w/2 min Recovery
  • 2kms Easy Run
Interval Training
  • 3kms Easy Run
  • 5 x 1KM Intervals w/2mins Rest Interval
  • 3kms Easy Run
Interval Training
  • 3kms Easy Run
  • 5 x 1KM Intervals w/2mins Rest Interval
  • 3kms Easy Run
Interval Training
  • 3kms Easy Run
  • 6 x 1KM Intervals w/2mins Rest Interval
  • 3kms Easy Run
Hill repeats
  • 2kms Easy Run
  • 12 x 1 min Hill Repeats w/2 min Recovery
  • 2kms Easy Run
Tempo Training
  • 2km Easy Run
  • 6 x 1KM Tempo Run w/2mins Jog
  • 2km Easy Run
Tempo Training
  • 2km Easy Run
  • 6 x 1KM Tempo Run w/2mins Jog
  • 2km Easy Run
Tempo Training
  • 2km Easy Run
  • 3 x 2KM Tempo Run w/2mins Jog
  • 2km Easy Run
Marathon Pace
5KMs Marathon Pace
Thu
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
REST
REST
Fri
Hill Run
  • 2kms Easy Run
  • 2kms on Hill / Flyover
Marathon Pace Run
  • 5kms Easy Run
  • 2kms Marathon Pace Run
Hill Run
  • 5kms Easy Run
  • 3kms on Hill / Flyover
REST
Hill Run
  • 5kms Easy Run
  • 3kms on Hill / Flyover
Marathon Pace Run
  • 4kms Easy Run
  • 5kms Marathon Pace Run
Hill Run
  • 6kms Easy Run
  • 5kms on Hill / Flyover
Marathon Pace Run
  • 4kms Easy Run
  • 6kms Marathon Pace Run
Hill Run
  • 8kms Easy Run
  • 3kms on Hill / Flyover
Marathon Pace Run
  • 5kms Easy Run
  • 6kms Marathon Pace Run
Hill Run
  • 6kms Easy Run
  • 6kms on Hill / Flyover
Marathon Pace Run
  • 2kms Easy Run
  • 8kms Marathon Pace Run
Easy Run
12KMs Easy Run
Hill Run
  • 8kms Easy Run
  • 4kms on Hill / Flyover
Hill Run
  • 5kms Easy Run
  • 3kms on Hill / Flyover
REST
Sat
Easy Run
5KMs Easy Run
Easy Run
6KMs Easy Run
Easy Run
6KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
3KMs Easy Run
Sun
Easy Run
14KMs Long Run
Easy Run
15KMs Long Run
Easy Run
16KMs Long Run
Easy Run
10KMs Time Trial
Easy Run
18KMs Long Run
Easy Run
19KMs Long Run
Easy Run
21KMs Long Run
Easy Run
14KMs Long Run
Easy Run
26KMs Long Run
Easy Run
28KMs Long Run
Easy Run
29KMs Long Run
Easy Run
15KMs Long Run
Easy Run
32KMs Long Run
Easy Run
34KMs Long Run
Easy Run
16KMs Long Run
Race Day
42KMs Run