1. Marathon Distance: 26 miles 385 yards
2. Paul Tergat holds record time at 2 hours 4 minutes

For each week, the total miles are listed first, with individual run distances to be done. For example, week 1 is 10 miles with 3 runs of 3 miles, 3 miles, and 4 miles.

The Plan:

1. Week 1: 10 miles (3, 3, 4)
2. Week 2: 12 miles (3, 4, 5)
3. Week 3: 14 miles (3, 5, 6)
4. Week 4: 16 miles (4, 5, 7)
5. Week 5: 18 miles (3, 3, 4, 8)
6. Week 6: 20 miles (3, 4, 4, 9)
7. Week 7: 22 miles (3, 4, 5, 10)
8. Week 8: 24 miles (4, 4, 5, 11)
9. Week 9: 26 miles (4, 4, 6, 12)
10. Week 10: 28 miles (4, 5, 7, 12)
11. Week 11: 31 miles (5, 5, 8, 13)
12. Week 12: 34 miles (5, 5, 9, 15)
13. Week 13: 37 miles (5, 5, 10, 17)
14. Week 14: 40 miles (5, 5, 12, 18)
15. Week 15: 44 miles (5, 5, 14, 20)
16. Week 16: (Rest Week - 2 miles max)

Now you're ready to run your marathon.

Tips:

1. Find comfortable shoes that match your step type: pronate, supinate, mid-striking
2. Stay injury free, don't add more than 2 miles per week until you get to at least 25 miles in one week.
3. If you feel excruciating pain while running, stop!
4. It's normal to feel sore and muscle twinges while you're running.
5. Cross training is a good option for your off days. Make sure to not overtrain!