Choose Your Marathon Training Journey
Everyone’s path to 26.2 miles is different. That’s why we offer three distinct training programs designed to match your current fitness level and race day goals. Whether you’re starting from scratch, have some running experience, or are aiming for a Boston qualification, we have a plan that’s right for you.
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Our Marathon Training Programs
Couch to Marathon
24-28 Weeks
Perfect For:
- True beginners with little to no running experience
- Those returning to exercise after a long break
- Anyone who wants a very gradual approach
Program Features:
- First 8-12 weeks focused on building base fitness
- Starts with primarily walking
- Very conservative run/walk intervals
- Extended adaptation periods between intensity increases
Goal:
Finish the marathon comfortably, regardless of time
Intermediate Plan
16 Weeks
Perfect For:
- Those who can already run/walk 2-3 miles
- Runners with some experience looking for structure
- First-time marathoners with a base level of fitness
Program Features:
- Progressive run/walk method
- Balanced training with cross-training days
- Steady build to a 20-mile longest run
- Comprehensive tapering strategy
Goal:
Complete the marathon with consistent pacing
Advanced Plan
16 Weeks
Perfect For:
- Experienced marathoners looking to improve times
- Runners aiming for Boston qualification
- Those comfortable with higher training volumes
Program Features:
- Structured speedwork and tempo runs
- Higher weekly mileage
- Pace-specific workouts aligned with goal times
- Age-graded pacing recommendations
Goal:
Achieve specific time goals and Boston qualification
How to Choose Your Plan
Assess Your Current Fitness
Be honest about your starting point. Can you run/walk for 30 minutes? Have you completed shorter races? Are you currently inactive?
Consider Your Time Commitment
The Couch to Marathon plan requires 24-28 weeks, while Intermediate and Advanced plans need 16 weeks. Calculate your start date based on the October 11, 2025 race day.
Define Your Goal
Are you focused simply on finishing? Aiming for a specific time? Looking to qualify for Boston? Choose a plan that aligns with your goals.
Start at the Right Time
Based on your chosen plan:
- Couch to Marathon: Begin late March/early April 2025
- Intermediate Plan: Begin June 21, 2025
- Advanced Plan: Begin June 21, 2025
Runner Success Stories
“I started with the Couch to Marathon plan barely able to run a mile. The gradual progression gave my body time to adapt, and six months later, I crossed the finish line!”
“After trying several training plans, the Intermediate Plan finally helped me reach the finish line without injury. The balanced approach with cross-training was exactly what I needed.”
“The Advanced Plan pushed me to my limits in all the right ways. The structured speedwork and tempo runs helped me shave 15 minutes off my previous time and qualify for Boston!”
Common Questions
How do I know which plan is right for me?
If you can’t currently run for 5 minutes without stopping, start with the Couch to Marathon plan. If you can run/walk 2-3 miles, choose the Intermediate Plan. If you’ve completed a marathon before and want to improve your time, the Advanced Plan is for you.
Can I switch between plans?
Yes, but carefully. If the Intermediate Plan feels too challenging, you can switch to the Couch to Marathon plan. However, moving to a more advanced plan should be done cautiously to avoid injury. Always maintain a gradual progression in your training.
What if I miss a workout?
Don’t try to make up missed workouts. Simply continue with the schedule as planned. Consistency over the entire training period is more important than any single workout.
Do I need to follow the exact mileage listed?
The mileages are guidelines. Don’t worry if you’re slightly under or over the prescribed distance, but avoid significant increases which could lead to injury.
Where can I find information about nutrition?
Check out our detailed Marathon Nutrition Guide for tips on fueling before, during, and after your runs.
Ready to Begin Your Marathon Journey?
Select your training plan below and get started on your path to crossing the finish line of the Rogue Valley Marathon!