🟨 Level 2: Novice Improver (Target Time: 4–5hrs)
This plan builds on foundational endurance, with focused work on running economy, consistency, and fuelling strategies. Ideal for second-time marathoners or first-timers with a time goal.
Who it’s for:
Runners aiming to beat 4-5hrs
Those ready to add structure and challenge
Recreational athletes with 10K/HM experience
What you’ll get:
3–4 runs/week including intervals and long runs
Intro to tempo running and race-pace work
Optional strength/mobility support
Fuelling and recovery strategies
Realistic progression across blocks