All programs

Running only

Running Endurance

A four-week marathon-base block built around your current running.

3 days / about 60 min / running only / new / 4 week block

About this example plan
  • Starting without a recent routine: begin with short, easy run/walk sessions. Walking the entire session is fine. Repeat rather than progress until the work feels comfortable.
  • 3 scheduled sessions with walking warm-ups and cool-downs. No lifting, rucking, cycling, or swimming is included.
  • This is a base-building block, not a complete marathon training schedule or race-readiness assessment. A marathon usually needs a substantially longer plan matched to your history and race date.

Choose your event, schedule, and running baseline

MONDAY / Marathon base · week 1 / ABOUT 30 MIN

Easy run / walk

  • Brisk walk1 x 5 minRPE 2
  • ARun8 x 1 minRPE 3
  • ABrisk walk8 x 1.5 minRPE 2
  • Brisk walk1 x 5 minRPE 2

WEDNESDAY / Marathon base · week 1 / ABOUT 30 MIN

Easy run / walk

  • Brisk walk1 x 5 minRPE 2
  • ARun8 x 1 minRPE 3
  • ABrisk walk8 x 1.5 minRPE 2
  • Brisk walk1 x 5 minRPE 2

SATURDAY / Marathon base · week 1 / ABOUT 30 MIN

Easy run / walk

  • Brisk walk1 x 5 minRPE 2
  • ARun8 x 1 minRPE 3
  • ABrisk walk8 x 1.5 minRPE 2
  • Brisk walk1 x 5 minRPE 2
Build this plan for my schedule

Four-week block

  1. Week 1: Settle into the routine. Keep easy days conversational. Repeat the week if effort, soreness, missed sessions, or recovery call for it.
  2. Week 2: Settle into the routine. Keep easy days conversational. Repeat the week if effort, soreness, missed sessions, or recovery call for it.
  3. Week 3: Small progression. Keep easy days conversational. Repeat the week if effort, soreness, missed sessions, or recovery call for it.
  4. Week 4: Recover and review. Keep this week easy. Review how you feel before repeating or progressing.

Progress and recovery

  • Run only as far and as fast as you can comfortably tolerate. Easy running should allow full sentences.
  • Keep rest days between demanding sessions. Do not compress missed workouts into consecutive hard days.
  • Repeat or reduce a week when recovery is poor. Stop for pain or unusual symptoms and seek appropriate professional advice.
  • Log duration and distance; compare similar sessions rather than chasing a faster pace every day.
  • A timed or shuttle fitness test uses the official measured course and current instructions. This plan does not cover the rest of a military fitness assessment.

What RPE means

RPE (rate of perceived exertion) is how hard a set feels, on a scale of 1 to 10. It tells you where to stop: at RPE 8, you finish the set with about 2 good reps left.

RPE 10
Maximum effort. No more reps possible.
RPE 9
Very hard. About 1 more good rep.
RPE 8
Hard. About 2 more good reps.
RPE 7
Challenging. About 3 more good reps; the weight still moves quickly.
RPE 6
Moderate. About 4 more good reps.
RPE 5 or less
Light. Warm-up or technique practice.
  • Choose a weight that lets you reach the rep range at the target RPE. A good rep keeps your normal form and speed.
  • If the last rep felt easier than the target, add a little weight next set or next session. If form slipped or you reached failure, use less.
  • Half points, such as 7.5, sit between the two numbers. RPE is your best estimate, not a test; it gets more accurate with practice.

Start with your recent running and walking volume. Follow the time and effort targets, record your distance if you wish, and repeat or reduce a week when you need more recovery.