Your first marathon, done right — built for the finish, not the wall.
Twenty-four weeks built for the runner finishing their first marathon. A long, patient aerobic base before any race-pace work, gradual long-run progressions you can actually absorb, one quality session a week (never two — yet), and a fueling and pacing plan so race day feels like the reward, not the gauntlet.
Runners with a base of 3–4 runs a week tackling their first marathon and wanting to finish strong, not survive.
- ✓24 weeks of periodized daily sessions
- ✓Pace + HR zones on every workout
- ✓Gradual long-run progressions with cutback weeks
- ✓One quality session a week + easy aerobic volume
- ✓Fueling rehearsal in long runs
- ✓A genuine 3-week taper and race-day plan
Built on the method of Breno Melo — 12× Boston qualifier.
Want weekly feedback and race-day strategy? Apply for 1:1 coaching instead.
What a typical week looks like.
Rest or 30–40 min easy shakeout + mobility
Quality session — intervals at threshold/VO2 with full warm-up and cool-down
Easy aerobic run, conversational pace
Tempo or race-pace work + strides
Rest or easy cross-training + core
Long run with structured pace segments
Easy recovery run or full rest + strength
Instant delivery via TrainingPeaks (no paid TrainingPeaks membership required) + PDF · Marathon · 24 weeks · 5–8h/week