Not sure where to start? Try these collections:
Absolutely.
⚡ Every session has been personally tested by Coach Abdenasser.
Personal Bests
🏃 5K: 15:59
🏃 10K: 32:47
🏃 Half Marathon: 1:15:04
Every workout in this program has been tested on real roads—not just written on paper—so you can train with confidence using methods proven through real-world experience.
The average marathon finish time worldwide is 4:29:53. Runners who follow a structured training plan typically finish 35–45 minutes faster than those who train without one.
Beginners preparing for their first marathon
Runners with 5K or 10K experience
Anyone looking for a structured, coach-designed training plan
FIRST MARATHON PROGRAM — $9.99
🟢 Level 1 · Beginner · 20 Weeks
🏁 Your first marathon, done right.
You've made the decision. Now you need a plan that actually works — not a generic schedule copied from the internet. This is a structured 20-week training plan built for runners ready to cross that finish line for the very first time — safely, progressively, and confidently.
📈 By the Numbers
🗓️ 20 Weeks of Training
🏔️ ~40km Peak Week Volume
📐 4 Training Phases
🟢 80% Easy Effort Runs
✅ What's Inside ▸ 20-week progressive training schedule
▸ Weekly mileage build-up with built-in recovery weeks
▸ Easy, moderate & long run breakdowns
▸ Pace guide tailored to first-time marathoners
▸ Training phases: Base → Build → Peak → Taper
▸ Volume progression chart
▸ PDF format — instant download, use on any device
