Every spring, thousands of desk workers sign up for an autumn marathon on a wave of optimism and questionable footwear. Most flame out by June. The survivors, coaches say, share one trait: they refused to be heroic.

The sane plan is almost disappointingly simple — four runs a week, mostly easy, one long one gently longer, with rest days treated as training, not cheating.

The twenty-week shape

Weeks one to six build the habit. Seven to fourteen build the endurance. Fifteen to eighteen test it, and the final three taper into race day. The spreadsheet matters less than the streak.

Run slow enough to hold a conversation, and the marathon will hold a conversation with you.

The desk-worker edge

Office life actually helps: calendar discipline transfers, data tracking feels natural, and the long run becomes the week's best meeting — with yourself.

Lace up, log off, repeat. The finish line is patient.