StretchLearn Course

Run Your First Marathon — Start to Finish Line

An 18-24 week plan with real pacing numbers, long-run fueling, and a taper strategy that works.

Beginner9 hrSelf PacedRegistered

Course Overview

What this course is designed to develop

This course walks first-time marathoners through every phase of preparation: building an aerobic base, executing the long run safely, dialing in carbohydrate fueling, and tapering intelligently. You will leave with a personalized 18-24 week schedule, a race-day nutrition plan, and evidence-based pacing targets. Lessons draw on Pfitzinger, Daniels, and ACSM guidelines translated into beginner-friendly language with real numbers and worked examples.

Learning Outcomes

What the learner should be able to understand, build, or execute.

Design a periodized 18-24 week marathon training plan using base, build, peak, and taper phases

Apply Daniels Running Formula easy/threshold/interval pace zones calculated from your current fitness

Execute long-run fueling protocols using carbohydrate timing, gel strategy, and hydration targets

Implement a 3-week taper that preserves fitness while eliminating accumulated fatigue

Select goal and contingency race-day paces using the 80/20 effort rule and negative-split strategy

Recognise and manage overtraining, common running injuries, and their early warning signs

Curriculum Preview

Inside the curriculum: a structured path from fundamentals to execution.

Preview the course structure, see how the modules build on one another, and understand the path this program is designed to take you through.

Module 1

Module 1: Building Your Aerobic Base

Establish the mileage foundation and pacing discipline that every marathon training block depends on. Learn how to structure your first 6 weeks and why easy running is the non-negotiable core.

3 lessons

How Marathon Physiology WorksContent · 45 min

Preview Enabled

Structuring Your First 6-Week Base BlockContent · 45 min

LMS Access

Calculating Your Training PacesContent · 45 min

LMS Access

Module 2

Module 2: The Long Run: Execution and Fueling

Master the weekly long run — the primary physiological driver of marathon adaptation — including pacing strategy, carbohydrate intake, and hydration protocols.

3 lessons

Long-Run Pacing: Slower Is FasterContent · 45 min

LMS Access

Carbohydrate Fueling on the Long RunContent · 45 min

LMS Access

Hydration and Electrolyte StrategyContent · 45 min

LMS Access

Module 3

Module 3: Build and Peak Phases

Layer threshold and interval quality workouts on top of your aerobic base, manage cumulative fatigue with periodization, and recognise overtraining before it derails your plan.

3 lessons

Threshold Runs and Tempo WorkoutsContent · 45 min

LMS Access

Periodization and Managing Cumulative FatigueContent · 45 min

LMS Access

Injury Prevention and Common Running AilmentsContent · 45 min

LMS Access

Module 4

Module 4: Taper and Race-Day Execution

Master the 3-week taper, eliminate common pre-race mistakes, set a smart pacing strategy, and execute a negative-split marathon from start to finish.

3 lessons

The 3-Week Taper: What to Do and What to AvoidContent · 45 min

LMS Access

Race-Day Pacing: The Negative-Split StrategyContent · 45 min

LMS Access

Pre-Race Preparation and Post-Race RecoveryContent · 45 min

LMS Access

Built for Application

A complete learning path, not a one-off inspiration hit.

This program is designed around progression: focused lessons, structured modules, applied resources, assessments, and a course rhythm that turns information into usable capability.

marathonendurance runninglong runrace fuelingtaperpacing strategytraining planinjury prevention