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TARGET ATHLETE:
This training plan is made for athletes that want to finish their first marathon without a specific time goal in mind.
The focus of this training plan is building the endurance you need to finish your first marathon. The plan has a couple of interval sessions, but for the most part you’ll be doing those beautiful runs.
RATE OF PERCEIVED EFFORT BASED TRAINING PLAN:
This plan is based on perceived effort. It does not tell you how fast to run (other than: go marathon pace). You as the athlete are in charge. It goes from a scale of 1 (very easy) to 10 (very hard).
TIME BASED TRAINING PLAN:
This is for the most part a time-based training plan. This means you will mostly be asked to be a specific time on your feet (so 1 hour instead of 5km). However: some runs do ask you for distance. A couple of interval sessions and some of your long runs
Why the focus on time? Say, you must run for one hour. On days you feel energetic you will make more kilometers in that one hour, and on days you feel a little less energetic you will be able to take it a bit easier and run a less kilometers in that one hour.
MAX 4 WORKOUTS A WEEK:
This training plan is specified so that you will eventually be running 4 days a week. In the beginning weeks you will be running 3 days a week.
EXAMPLE WEEK:
Check out Trainingpeaks to find two example weeks