Wondering how to train for your first marathon?
Get expert training tips, schedules, and advice to prepare with confidence and success.
We promise, youll cross the finish line without a hitch.
Marathon training structure
Yourmarathon training scheduleshould be customized to fit your lifestyle and goals.
Heres the full breakdown of marathon prep for first-timers.
This run is typically half of your total weekly mileage.
RRCA-certified run coach and the co-founder ofRace the Bronx
By the peak of your marathon training, your long run might be 18 to 20 miles long.
Doing so makes longer runs feel more achievable, particularly if you jog at aslower paceor take walking breaks.
A bit of speed work can also improve your performance come race day.
How to progress
Generally, your weekly mileage should increase by 10 percent each week.
Making this mistake actually puts you at a much higher risk of injury, according to Sekely.
You want your race to be just like all of your other runs.
Before you enter that marathon training cycle, thats the time to focus on strength, she explains.
That way, your body has time to make adaptations without the added physical stress of near-daily runs.
Consistency, Sekely says, is whats most important.
RRCA-certified run coach and the co-founder ofRace the Bronx
But that means youre thinking ahead and youre doing that beforehand, and that requires a lot of planning.
Strength workouts in the gym arent your only option for resistance work.
Consider movements like the90-90 hip stretch, controlled articular rotations (CARs), and ankle rockers.
The marathon is an eating contest, Sekely says.
Two macronutrients are particularly important:carbohydratesandprotein.
Protein, on the other hand,repairsmuscle tissue broken down via exercise andmay reducefeelings of muscle soreness.
Generally, youll want toconsume 30 gramsof carbs if you have less than an hour before your workout.
During your run
As you tackle your workout, refuel before you think you need it.
When youre depleted, theres not much it’s possible for you to do.
In general, youll want to eat about30 grams of carbs per hourof endurance exercise.
Its a gradual decrease in mileage and intensity.
Then youll chip away even more the following week or two.
It may be scary, but the fitness youve built wont suddenly disappear.
At the point of tapering, youve done everything you needed to do and could do.
You want your race to be just like all of your other runs, she says.
Remember, running is often more of a mental challenge than a physical one, she says.
Its important to get your legs moving a little bit, she says.
Go for a little walk so that youre not just sitting and then your bodys stiff and sore.
Crucially, get enough shut-eye.
So check that to stay on top of your carbohydrate and protein intake.
First-time marathoners also make the mistake of adding distance tojusttheir long runs.
Thats when we start to see injuries happen.
Best marathon training plans
Ready to start training for your first marathon?
Check out the following marathon training plans and choose one that aligns with your lifestyle and goals.
FAQ
1.
How do you start training for a marathon with no running experience?
This might take you about four to six weeks.
Its also smart to compete in a few races before signing up for a marathon, Sekely says.
How long should a beginner train for a marathon?
How long first-timers should train for a marathon can vary depending on how much running experience they have.
But most often, coaches recommend 16 to 20 weeks of marathon training.
That said, theres nothing wrong with dedicating even more time to your marathon training.
I would honestly say a year in advance [is beneficial], Sekely says.
Theres absolutely no rush.
I think the more time you give it, the better you feel on race day.
How do you breathe when running?
But whats most valuable regarding breathwork is to verify you dont stop breathing, Sekely says.
Remember, you should be able to hold a conversation as you polish off your miles.
So if thats not the case, dial it down.
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