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.
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2025 TCS Sydney Marathon Course Flyover
Check out in detail the 42.195km course that all the running world is talking about - from the start line at North Sydney, to crossing Harbour Bridge, and finishing at the Sydney Opera House. Enjoy an in-depth look at marathon day from a bird's-eye view of the course, powered by TCS.
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