42.2KM Recruit

Recruit Marathon

Ideal for your first marathon or stepping up from shorter races. This plan focuses on endurance, consistency, and building confidence to finish strong.

Goal Time: 4:30–5:30
Duration: 16 weeks
Runs per Week: 3

Highlights

• Easy runs with walk/run combinations

• Emphasis on time on feet

• Peak weeks of ~160 total minutes

Best For

✔ First-time marathon runners
✔ Runners prioritising completion over speed