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BoostcampPNG

Couch to Marathon: Weeks 1 through 4

by Gene B.
1 athletes joined

Program Description

Program is design to prepare novice runners for a marathon.

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 09, 2025 03:51
  • Last Edited
    Sep 09, 2025 04:26
Muscle Engagement
Front
Back
MuscleSet
Other
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
10
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
15
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
15
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
10
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
10
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
15
2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
15
2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
10
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10-20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
15
2 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
15
2 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
10
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10-25 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-35 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Run
10 Sets
3 mins
@6
Day 2
1
Run
10 Sets
3 mins
@6
Day 3
1
Run
1 Set
10-20 mins
@6