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.

Run Consistently for 30 Days

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

Run 10K Without Stopping (First Time)

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

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.

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.

Complete Your First Marathon

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

Free, beginner-tested plans from Novice 1 (first marathon) to Intermediate 2. Widely used and evidence-backed. Pick the plan that matches your current weekly mileage.

The science behind why 80% of training should be easy (Zone 2) and 20% hard. Directly supports the zone-2 base-building step.

GPS run tracking with heart rate zone analysis. Every milestone on this path requires GPS proof — Strava is the standard tool.