Training for a marathon can feel overwhelming at first, with long runs, rest days, cross-training and nutrition to juggle. Add in the countless training plans and it can be tricky to know where to start. The key is finding a plan that fits your lifestyle and goals, keeps you motivated, and helps you reach the finish line safely and confidently.
Timing is everything
Most marathon plans run between 16 and 20 weeks, depending on your fitness level. Count backwards from race day to figure out when to start. If you’re training over winter, consider adding a few extra weeks. Weather and unexpected life events can always disrupt your schedule, so a little buffer makes it easier to stay on track without stressing if you have to miss a run due to snow/ice.
What time are you aiming for? Are you looking to finish in under 4 hours, around 4:30, 5 hours, or simply to “get around”? To estimate your goal time, take your most recent half marathon time, double it, and add 20 minutes. This will give you a rough idea of your marathon goal time. Most training plans offer beginner, intermediate, and advanced. Choose a plan that aligns with your pace and experience.
Build It Up Gradually
When it comes to mileage, the golden rule is to increase your weekly mileage by about 10% each week. For your long runs, it’s important to increase the distance slowly. I usually adopt a cycle of three weeks of building mileage followed by an easier “recovery week.” This strategy helps your body adapt and minimizes the risk of injury.
Incorporating a race into your training plan can be a great motivation booster! Whether it’s a half marathon or a shorter race, having an event to aim for can provide a great benchmark for your progress. You may need to adjust your training plan slightly to accommodate the race, but the motivation it brings is worth it.
Be Flexible with Your Plan
Remember that no training plan is set in stone. Life happens, and your training days may need to shift. I often use two plans: one for beginners and one for intermediates. I typically follow the intermediate plan, but when time is tight, I’ll switch to the beginner plan for a session or two. This way, I ensure I’m still making progress without overwhelming myself.
While running is vital, incorporating cross-training can enhance your performance and help prevent and niggles and injuries. One session a week focused on activities like swimming, cycling, or strength training counts as “active recovery.” This can help maintain your fitness while allowing muscles to rest and recover. It’s all about balance!
Nutrition and Recovery
Nutrition and recovery are just as important as your runs. Fuel your body with plenty of carbohydrates for energy, protein for muscle repair, and healthy fats. Experiment during long runs to see what works best for race day. And above all, listen to your body—if you’re tired or sore, it’s okay to rest or adjust your plan.
Stay Mentally Strong
Training for a marathon is as much a mental challenge as it is a physical one. Use visualization techniques to imagine yourself crossing the finish line. Setting small, achievable goals along the way can help maintain your motivation. Surround yourself with supportive friends or fellow runners who can uplift you during tough training sessions.
Consider Using a Training App
With so many training plans and options available, it can be overwhelming to navigate your own. Take the guesswork out of training by using an app like Runna. This app offers tailored marathon training plans to your phone. It’s excellent for anyone looking to stay on track and motivated throughout their marathon training. If you want to give it a try, you can get a 2-week free trial with the code RWR2
Common Mistakes to Avoid
- Skipping rest days
- Increasing mileage too quickly
- Ignoring nutrition or hydration
- Following social media trends instead of your own needs
Sample Weekly Training Template:
| Day | Run Type | Notes |
|---|---|---|
| Mon | Easy Run | 3–5 miles |
| Tue | Cross-Training | Swim, cycle, or strength |
| Wed | Mid-Week Medium Run | 5–7 miles |
| Thu | Rest or Light Run | 2–3 miles optional |
| Fri | Easy Run | 3–5 miles |
| Sat | Rest or Active Recovery | Yoga, walk or light cycling |
| Sun | Long Run | Gradually build distance |
Good Luck!
Choosing the right marathon training plan can set you up for success. With a solid plan, consistency, and a little flexibility, you’ll be ready to cross that finish line and feel amazing! ❤️
