Level: Beginner

Duration: 20 weeks

Each week you have:

• 4-5 running workouts

• 2 strength training workouts (weights and bodyweight)

• 1-2 mobility workouts

Program details: this is a great marathon program for a beginner-level athlete's first marathon! I would recommend having prior running experience before beginning this plan, so whether it's running consistently about 3-4 times a week for a few weeks, or having completed at least a 10k race. All the runs in this program vary from week to week in terms of style and consist of: speed work, hill repeats, easy effort endurance runs, and interval style workouts (walk/run). The strength training and mobility is going to be key in helping you run with more efficiency, and for preventing injury. All the exercises in the strength training and mobility workouts are beginner-level. Be sure to connect with Garmin if you have a Garmin watch, and you'll also find a schedule for the program, as well as pacing tips and recommendations, on day 1 of this plan.

Equipment needed: 10-15lb+ dumbbell or kettlebell, a box or bench, a foam roller, yoga block, mini resistance bands, and a box or bench.

Garmin: Please email support@movementandmiles.com if you have any issues connecting to Garmin. Our app doesn't connect to Apple Watch (yet).