Before starting, consult a doctor, especially if new to running or over 40. Run a 5K or 10K to gauge fitness; aim for consistent 20-30 miles/week base.
Select Beginner Plan
Hal Higdon Novice 1: 18 weeks, 4 run days/week, long runs from 6 to 20 miles, rest/cross-train.
Runner's World Beginner: 16-20 weeks, 4 easy runs + long run.
Download/print schedule; use apps like Nike Run Club for guided plans.
Log goal race date 16-20 weeks out.
Why this step matters:
-Establishes safe foundation to prevent injury
-Custom plan ensures progressive, achievable progress
1-2 days
Nike Run Club app, Hal Higdon website, Fitness tracker or notebook
$0-$50
Definition of Done
•Completed self-assessment or doctor check
•Selected and saved a 16-20 week plan
•Logged current weekly mileage
Common Mistakes to Avoid
❌ Skipping medical clearance
→Schedule check-up; discuss history
❌ Picking advanced plan too soon
→Start with Novice 1 if under 30mpw
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