Runner's World is delighted to make its 2009 spring marathon schedules available to Garmin Forerunner (205, 301, 305 and 405) users. Just choose a schedule below and download the training file. Then all you have to do is load the file into your Garmin Training Center software (easy as pie), connect your Forerunner, and all 16 weeks will be uploaded onto your wrist at once! (See FAQs)

On each schedule page below, there's a 'quick download' button, but you can also customise the marathon target time, and your heart rates or training zones if you want.

The 16-week schedules begin on January 1, are timed for the Virgin London Marathon on April 25, and will be available for the following targets:

• Sub-3:00 (Right now, you should be running at least 35-40 miles per week, over six or seven sessions.)
• Sub-3:15 (Right now, you should be running at least 30-35 miles per week, over six sessions.)
• Sub-3:30 (Right now, you should be running at least 25-30 miles per week, and be able to run for 1hr30 non-stop.)
• Sub-3:45 (Right now, you should be running at least 25 miles per week, and be able to run for 1hr15 non-stop.)
• Sub-4:00 (Right now, you should be running at least 20 miles per week, and be able to run for an hour non-stop.)
• Sub-4:30 (Right now, you should be used to running for 20-30 minutes four or five times a week.)
• Sub-5:00 (Right now, you should be used to running for 20-30 minutes three or four times a week.)

The schedules will also tie in with our free weekly marathon training email, which talks you through each week's training, soothes your troubled brow with motivation and humour, and includes marathon news updates. See an example and register for our marathon email here.

• Note: This download project is a first for RW and Garmin, and we'll continue to evolve it over the months ahead. If you leave your email address, we'll drop you a line about improvements when they're ready:

Name:
Email:

Meanwhile, we'd love to hear from you about this. It's been tested by over 50 dedicated RW readers already, but does it work for you? Do email us with your comments and suggestions.

Happy running!