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Free PDF · one for each tier

The Base Build

Get your legs under you before Week 1.

A male runner in a blue hoodie and black shorts sprinting along a red track, captured with side panning motion blur against a grassy background.

Most people who get hurt in a marathon block started it before their body was ready. The Base Build is the weeks before Week 1: easy running, cross-training and a little strength. There’s one for each tier.

What are you going for?

Pick one above first

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