Training engine

A plan that grows with you.

Six phases. Walk-run progressions for first-time runners through marathon taper. Every session coached, not just listed.

Train at your own pace

Training plans are starting points. Progress varies between people. Stop and seek help if you feel pain, dizziness or unusual fatigue.

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4 weeks

Beginner conditioning

Walk-run intervals build a base without injury risk.

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4 weeks

5K preparation

First continuous runs. The 5K becomes routine.

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4 weeks

10K preparation

Build comfort at distance. Introduce easy intervals.

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6 weeks

Half marathon build

Long runs grow steadily. Confidence compounds.

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8 weeks

Marathon build

Peak mileage, race-pace work, fuelling rehearsals.

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2 weeks

Taper & race prep

Smart recovery, sharp legs, finish line ready.

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Sample week — Phase 4

Half marathon build

Long runs grow — patience is everything.

This week's coaching focus

Mental durability alongside physical capacity.

Emotional tone

Longer distances stretch identity. You're becoming a marathon runner.

Recovery priority

Post-long-run fuelling within 60 minutes. Easy day after.

Confidence

Some long runs will feel impossible mid-way. That feeling passes.

Fatigue

Cumulative fatigue is real now. Plan for an easier week every 3–4 weeks.

What success looks like

Finishing the long run, regardless of pace.

Mon

Rest day

RPE 0

Tue

Easy run

RPE 3–4

Wed

Strength session

RPE 6–7

Thu

Intervals

RPE 7–8

Fri

Recovery run / walk

RPE 2–3

Sat

Long run

RPE 3–5

Sun

Cross-training

RPE 4–6

Inside the sessions

Every session has a purpose, an effort cue, and a coach's note. Tap any to see how it works.

Easy run

RPE 3–4

Build aerobic base without fatigue.

Why it matters: Easy running is the foundation of every finisher. It teaches your body to use fat for fuel and protects you from injury — the slow miles do the quiet work.
Effort cue: Could chat in full sentences.
Pacing: Conversational pace. If you can only speak in 2–3 word bursts, it's too fast.
Beginner tip: Almost everyone runs their easy days too hard. Going slower is the experienced move, not the weak one.
After: Light stretch, hydrate, normal day. No special recovery needed.
Mindset: Trust the slowness — you're building the engine that finishes marathons.
Warm-up / cooldown: 5 min brisk walk before. 3–5 min walk after.

Long run

RPE 3–5

Build endurance, mental resilience, and fuelling practice.

Why it matters: The long run grows your aerobic capacity and rehearses the marathon mindset. Most of the adaptation happens in the recovery afterwards.
Effort cue: Easy throughout — start slower than you think.
Pacing: Hold conversational pace from the first step. Negative-split if anything.
Beginner tip: Walk breaks are not failure — they're a smart pacing tool used by elites. Run/walk longer runs build endurance just as well.
After: Refuel within 30–60 min (carbs + protein). Easy day or rest tomorrow. Fatigue after long runs is normal.
Mindset: This is real marathon territory. You're showing your future self what you're made of.
Warm-up / cooldown: 5 min walk into it. Walk the last 2–3 min as a cooldown.

Intervals

RPE 7–8

Build speed, leg turnover, and aerobic ceiling.

Why it matters: Short, harder repeats teach the body to run efficiently. The recovery between reps is where the adaptation lives.
Effort cue: Hard but controlled — not all-out.
Pacing: Each rep at a pace you could hold for a 5K race effort. Easy jog between.
Beginner tip: Skip this session if you're new or feeling fatigued — easy miles always come first.
After: Easy day or rest tomorrow. Legs will feel heavy — that's normal.
Mindset: You don't need to win the workout. Even effort across reps is the goal.
Warm-up / cooldown: 10 min easy jog + 4×20s strides before. 5–10 min easy jog after.

Strength session

RPE 6–7

Build durable, injury-resistant marathon legs.

Why it matters: Stronger runners stay healthy and run more economically. 30–40 minutes, twice a week, is plenty.
Effort cue: Work hard, leave 1–2 reps in reserve.
Pacing: Compound lifts and single-leg work. Slow, controlled tempo.
Beginner tip: Bodyweight work counts. You don't need a gym to build runner-proof legs.
After: Some next-day soreness is normal. Stay hydrated.
Mindset: This is the work that protects your marathon journey months from now.

Effort cues use perceived effort (RPE), not heart-rate prescriptions. Non-medical guidance.

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