🎯 Goal

Finish your first marathon safely in 16 weeks.

🧠 Skill Breakdown

• Aerobic base
• Long runs
• Tempo & intervals
• Nutrition
• Recovery
• Race-day strategy

📅 Curriculum Plan

Week 1: Week 1

• Objective: Base building
• Practical Tasks:
  • 3 easy runs
  • 1 long run
  • 1 cross-train + mobility
• Expected Outcome: Steady progress, no injury.

Week 2: Week 2

• Objective: Base building
• Practical Tasks:
  • 3 easy runs
  • 1 long run
  • 1 cross-train + mobility
• Expected Outcome: Steady progress, no injury.

Week 3: Week 3

• Objective: Base building
• Practical Tasks:
  • 3 easy runs
  • 1 long run
  • 1 cross-train + mobility
• Expected Outcome: Steady progress, no injury.

Week 4: Week 4

• Objective: Base building
• Practical Tasks:
  • 3 easy runs
  • 1 long run
  • 1 cross-train + mobility
• Expected Outcome: Steady progress, no injury.

Week 5: Week 5

• Objective: Build phase
• Practical Tasks:
  • 3 easy runs
  • 1 long run
  • 1 cross-train + mobility
• Expected Outcome: Steady progress, no injury.

Week 6: Week 6

• Objective: Build phase
• Practical Tasks:
  • 3 easy runs
  • 1 long run
  • 1 cross-train + mobility
• Expected Outcome: Steady progress, no injury.

Week 7: Week 7

• Objective: Build phase
• Practical Tasks:
  • 3 easy runs
  • 1 long run
  • 1 cross-train + mobility
• Expected Outcome: Steady progress, no injury.

Week 8: Week 8

• Objective: Build phase
• Practical Tasks:
  • 3 easy runs
  • 1 long run
  • 1 cross-train + mobility
• Expected Outcome: Steady progress, no injury.

Week 9: Week 9

• Objective: Build phase
• Practical Tasks:
  • 3 easy runs
  • 1 long run
  • 1 cross-train + mobility
• Expected Outcome: Steady progress, no injury.

Week 10: Week 10

• Objective: Build phase
• Practical Tasks:
  • 3 easy runs
  • 1 long run
  • 1 cross-train + mobility
• Expected Outcome: Steady progress, no injury.

Week 11: Week 11

• Objective: Build phase
• Practical Tasks:
  • 3 easy runs
  • 1 long run
  • 1 cross-train + mobility
• Expected Outcome: Steady progress, no injury.

Week 12: Week 12

• Objective: Build phase
• Practical Tasks:
  • 3 easy runs
  • 1 long run
  • 1 cross-train + mobility
• Expected Outcome: Steady progress, no injury.

Week 13: Week 13

• Objective: Peak + taper
• Practical Tasks:
  • 3 easy runs
  • 1 long run
  • 1 cross-train + mobility
• Expected Outcome: Steady progress, no injury.

Week 14: Week 14

• Objective: Peak + taper
• Practical Tasks:
  • 3 easy runs
  • 1 long run
  • 1 cross-train + mobility
• Expected Outcome: Steady progress, no injury.

Week 15: Week 15

• Objective: Peak + taper
• Practical Tasks:
  • 3 easy runs
  • 1 long run
  • 1 cross-train + mobility
• Expected Outcome: Steady progress, no injury.

Week 16: Week 16

• Objective: Peak + taper
• Practical Tasks:
  • 3 easy runs
  • 1 long run
  • 1 cross-train + mobility
• Expected Outcome: Race-ready and rested.

🚀 Final Project

Complete the marathon race; afterwards write a short reflection to plan next steps.

📚 Books & Long-Form Reading

• A canonical book or course in this field

👥 Communities to Join

• Active subreddit, Discord or forum for this topic

🔁 Progress Tracking

• Weekly self-check questions and a clear "ready to move on" criterion