WEEKS 1 - 4
Foundation
1. What you’ll be doing
You’ll run 4 times per week, focusing on building consistency and aerobic endurance. Expect a mix of easy runs, a weekly long run, and some light strides or technique drills. Cross-training and strength work are optional but encouraged for injury prevention.
2. Why it matters
This phase builds your aerobic base, the engine that powers marathon success. A solid foundation sets you up to handle more volume and intensity later. You’ll also develop confidence, consistency, and a strong training habit.
3. What you might notice
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Improved stamina and ability to finish longer runs more comfortably.
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A lift in motivation as your routine clicks into place.
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Some muscle soreness or fatigue, normal signs that your body is adapting.
4. Top tips to nail this phase
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Prioritise showing up, consistency beats perfection early on.
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Keep most runs at a truly easy, conversational pace.
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Mindset tip: Celebrate the small wins. Each run is a deposit in the marathon bank.
5. Coach Ben’s Corner
The first step is the hardest, well done for committing. Trust the process and take pride in building your base.
6. What’s coming next month
In Weeks 5–8, we introduce more structured speed and strength work to build your fitness and confidence.
Secure your 2026 entry through our Official Travel Partners
Travel with one of our Official Travel Partners to guarantee your entry through specially curated travel packages. These packages are ideal for runners and friends and family, providing a seamless marathon weekend experience. Select a Travel Partner that supports your region.
Secure your 2026 entry by running for a purpose with our Charity Partners
Missed out on Ballot? Run for purpose with our headline charities; Running for Premature Babies and We Run Foundation, or choose from our Official Charity Partners.
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