The Complete Beginner’s Guide to Training for Your First Marathon
The idea of training for your first marathon can feel just as overwhelming as the thought of running the 26.2-mile race itself. The process can take up months of your life, and if you’re a runner used to 5Ks, you may be unsure of how to safely get your body ready for such a long distance. Take a deep breath. To make this lofty undertaking feel manageable, follow this all-inclusive beginner’s guide on how to train for your first marathon. Here, you’ll find run coach-approved tips on how to structure your marathon training program—including runs and other fitness modalities—how to properly fuel and hydrate, how to prep and recover on race day, and other essential marathon training advice. We promise, you’ll cross the finish line without a hitch.
Marathon Training Structure
Your marathon training schedule should be customized to fit your lifestyle and goals. Generally, though, you’ll want to run three to five days a week—for 16 to 20 weeks or more—to prepare for your race. Here’s the full breakdown of marathon prep for first-timers.
Short, Easy Runs
Regardless of your running experience, about 80 percent of your runs each week should be at easy efforts. That means two to four days a week, you’re running at a pace or intensity at which you can hold a conversation with a friend. Remember to use the talk test to determine if you’re training too hard or too easy.
Long Runs
One day a week, you’ll do a long run to build your endurance. Each week, your long run might increase by two to three miles, depending on how many weeks you’re dedicating to your training. By the peak of your marathon training, your long run might be 18 to 20 miles long.
Speed Work
As a first-time marathoner, most of your training runs are going to be easy runs, and you’ll be focused on building up your mileage. Once you’ve made progress on that front, you might sprinkle some harder-effort intervals into your easy runs—short or long—to keep you mentally engaged and improve performance come race day.
How to Progress
Generally, your weekly mileage should increase by 10 percent each week. A couple weeks out from race day, you should hit your peak weekly mileage of about 40 miles. Ensure that the additional mileage is spread out throughout all of your runs to avoid injury.
How to Pick the Right Training Plan
When starting marathon training, it’s important to have a plan. A running coach can help you develop a personalized marathon training program, or you can look for online training programs that align with your goals and fitness level. Remember to be flexible and modify your program as needed.
How to Add Cross-Training to Your Routine
To curb your risk of injury and enhance performance, make strength training a priority leading up to the race. As your training becomes more intensive, spend time on strengthening exercises such as single-leg exercises, plyometrics, and lateral movements. Consistency is key, so plan ahead and incorporate strength work into your routine.
