Rossman Run Lab First Marathon Training Program

This 16-week program is built specifically for runners looking to complete their first marathon.

With just three days of running per week, the plan is designed to build endurance while minimizing burnout and injury risk.

You will begin at 20 miles per week and gradually build to the mid-30s. Each week consists of:

• One easy-effort run to build the aerobic base

• One long run to steadily build endurance

• One interval or threshold workout to improve speed and fitness