MARATHON TRAINING PLAN LEVEL 1

Who Is This Marathon Level 1 Plan For?

This 16-week Level 1 marathon plan is designed for runners who are ready to train for their first or next marathon with a structured, heart rate–based approach. It balances smart intensity with recovery, using time on feet and effort—not pace—to help you build endurance while feeling strong and confident on race day.

If you're wondering whether this plan is the right fit for you, read on!

This Plan Is For You If:

✅ You can run 3–4 days per week and want to build toward the marathon distance

✅ You’re comfortable running for 40–60 minutes at an easy effort

✅ You’re ready to introduce smart structure—like steady state runs, low-threshold intervals, hills, and progressive long runs

✅ You want to train with heart rate targets (e.g., 70–85% of max) instead of pace, so the training is personalized and sustainable

✅ You’re looking for a sustainable build that includes deload weeks and an efficient taper

✅ You want to cross the finish line feeling strong—not just survive the race!

Who Should Consider a Different Plan?

❌ If you’re completely new to running, check out my FREE "From Zero Running to Consistency" plan.

❌ If you're looking for a higher-volume or performance-driven plan, stay tuned for Level 2, 3 or 4.

❌ If you're aiming to run a marathon in under 3:15, you may benefit from more advanced volume and intensity.

What You’ll Gain from This Plan

✨ A stronger aerobic engine so you can run longer with less fatigue.

✨ Confidence in your training thanks to structured progression and built-in recovery.

✨ A schedule that fits real life—with optional cross-training and walking breaks early on.

✨ Mental strength and pacing awareness to finish your marathon feeling strong and proud

If this sounds like you, this plan is your next step toward becoming a smarter, stronger, and more confident marathon runner 🏁

💡 Our Recommendation:

Download our free excel training plan template to keep track of your trainings and data.