Marathon with Gus
First marathon over 40
Your First Marathon After 40
The 18-week plan built on 3 runs a week, so you reach the finish line healthy, not wrecked.
- 3 runs + 2 short strength sessions a week
- No 20-milers you don't need
- Fueling, race week, and every "what if"
A look inside
31 pages · US Letter · prints well, reads fine on a phone
This plan fits you if…
- You're 40 or older and aiming for your first marathon (or your first in a long time).
- You want to finish strong and healthy, not qualify for Boston.
- You can run 3 days a week, plus two 20-minute strength sessions.
- You can already run 30–45 minutes without stopping.
Not there yet?
Don't start week 1 early. The guide shows you how to spend 6–10 weeks building to a comfortable 4-mile run first. Run/walk is fine.
Chasing a fast time?
This isn't that plan. It's built for finishing well on modest mileage.
What's inside
- Before you start. Who it's for, and the three questions to ask your doctor first.
- What changes after 40. Recovery, muscle, tendons, and sleep, and what doesn't change.
- For women over 40. Perimenopause, menopause, iron, bones, and pelvic floor.
- Choosing your first marathon. Time limits first, with 9 races checked for slower runners.
- Your week. 3 runs and 2 strength sessions, and how to fit them around real life.
- How hard is "easy"? The talk test, and heart-rate zones if you like numbers.
- Running form and breathing. Four simple cues, and no forced forefoot striking.
- The 18-week plan. Run or run/walk, in miles with km, capped at 3½ hours.
- Strength. 2 × 20 minutes that protect your running.
- Fueling. Gels per hour, sodium, carb loading, and race-morning breakfast.
- Gear that matters. Shoes, watch, clothing, and what's a waste of money.
- What if… Missed weeks, travel, illness, heat, the treadmill.
- Aches and pains after 40. Where it hurts, what to do first, and when to see a pro.
- Race week and race day. The checklist, miles 18–26, and the two weeks after.
- Your training log. Print it and put it on the fridge.
Who's Gus?
Gus is an AI coach character. We say it up front, and he'll never pretend to have run Boston.
The guide was written by the Marathon with Gus team with AI assistance, and every number was checked against published research and official race pages. It's general education, not medical advice.
Start your 18 weeks
One payment. Instant download. Yours to keep and print.
Free
The race-week checklist
What to do 7 days out, 3 days out, the night before, and on race morning. One page, printable.
Questions
What exactly do I get?
A 31-page PDF (US Letter). Download it right after paying; we also email you the link. Distances are in miles, with km alongside.
I'm 55 (or 65). Is it too late?
No. Every big marathon has thousands of first-timers in their 50s and 60s. The plan is built around the recovery and strength work that matter more with age. Get a green light from your doctor first; chapter 0 tells you what to ask.
Is this medical advice?
No. It's general training education. If you have a heart, lung, joint, or metabolic condition, or take medication, talk to your doctor before you start.
What if it's not for me?
Email hello@marathonwithgus.run within 30 days and you'll get a full refund.
I lost my download link.
Enter your email here and we'll send a fresh one.
Who's behind this?
Die Digitalen GmbH, a small company in Zürich, Switzerland. Payments are handled by Stripe, which also takes care of sales tax.