Run Your First Marathon

Run 5K Without Stopping (First Time)

Required foundation. Proof: finish a real 5K race or time trial with GPS data. Starting point for every runner.

3 milestones

1. 1Build to first continuous 20-minute run
2. 2Complete first 4km+ run
3. 3Complete 5km run

Run Consistently for 30 Days

Required. Proof: 30-day running log showing at least 3 runs/week. Builds aerobic base before distance increase.

3 milestones

1. 1Start your log and complete your first week of runs
2. 2Build through the middle two weeks with no gap longer than four days
3. 3Complete 30 runs in 35 days and name what the habit changed

Run 10K Without Stopping (First Time)

Required. Proof: 10K finish with GPS data. Distance threshold where aerobic capacity — not motivation — becomes the limiter.

3 milestones

1. 1Build consistent 5K weekly base
2. 2Complete first 7–8km training run
3. 3Complete 10km run

Build a Zone 2 Aerobic Base

Elective. Proof: 8-week heart rate log showing majority of runs in Zone 2 (60–70% max HR). Develops fat oxidation and recovery capacity needed for marathon distance.

3 milestones

1. 1Calculate your zone 2 range and complete your first four sessions
2. 2Build to three zone 2 sessions per week across four weeks
3. 3Complete an eight-week zone 2 block and identify one measurable aerobic adaptation

Build a Half Marathon Training Base (16 Weeks)

Required. Proof: half marathon finish with chip time. The physiological prerequisite for marathon training — proves the body tolerates long-distance stress.

3 milestones

1. 1Establish consistent weekly running base
2. 2Complete first 14km+ long run
3. 3Complete 21km run

Complete Your First Marathon

Required capstone. Proof: official marathon chip time from a registered event. The outcome this path is built around.

5 milestones

1. 1Run 5K continuously at conversational pace
2. 2Complete a long run over 16km at easy effort
3. 3Finish a half marathon race as a training run
4. 4Complete your peak long run of 30–35km
5. 5Cross the marathon finish line