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A Comprehensive Guide to Training for a Marathon

Will Brown by Will Brown, May 05, 2025

Racers training for a marathon

As marathon running becomes increasingly popular, many newcomers will be looking for the most effective way to prepare mentally and physically for the challenge. Safe training for a marathon requires several months of planning and dedication, and while some may be tempted to race without sufficient preparation, this can have major downsides to an athlete’s health and competitive edge. In this guide, we’ve covered the most efficient way to train for a marathon, considering everything from diet to recovery.

Intro to the Marathon Training Guide

Before getting started on this guide to the best way to train for a marathon, we’ve provided some helpful details about what the race entails and how it can differ from course to course. We’ve then launched into a five-month training plan that covers building a foundation, improving performance, and the race itself.

From there, we’ve covered other essential details, such as the importance of nutrition, the recovery period, and overcoming injuries and setbacks. To round out this guide, we’ve covered how to prepare your mental fortitude for a race.

Marathons Explained

Since the first modern marathon was raced at the 1896 Summer Olympics, marathons have become increasingly popular. The endurance race covers 26.2 miles, with six World Marathon Majors considered to be the most prestigious. These include Boston, New York, Chicago, Berlin, London, and Tokyo.

However, while the length of the race doesn’t differ, each marathon is unique in its design due to varying geographies. For example, while Berlin and Chicago are known for their flat, fast courses, the hilly Boston course is considered the hardest. They also have different systems of admissions, with Boston requiring runners to meet qualifying times to enter while London accepts both elite and novelty charity racers.

The 5-Month Plan: The Best Way to Train for a Marathon

So how long does it take to train for a marathon? Most experts will say that the ideal timeframe to prepare for the race is between 16 and 20 weeks, though we suggest beginners err on the side of caution and train for at least five months. Therefore, we’ve designed the following preparation guide with this timeframe in mind.

The First Month: Build Your Foundation

The first month of this marathon training plan for beginners is all about building a foundation. Rather than focus on pushing yourself to the limit, the first month of training benefits from moderation and consistency. It’s best to start with manageable runs that last between 30 and 45 minutes, aiming for between three and five miles.

In your first week, aim to complete at least three running days with two days of cross-training sessions. Sports such as yoga, swimming, or weight training can build up your strength and aerobic capacity while giving your body a chance to recover from a high-impact running regime along with two rest days.

By the third week, you should be running up to seven miles four days a week, intending to be able to complete a 10-mile run by the end of the month. If you require an extra week or two to reach this milestone, then take it. You’re better off reaching your goals at your own pace than risking injury.

One of the most important things to consider during the foundational period is building strong form. Keep an upright posture with a slight forward lean from the ankles rather than the waist. Your foot should land with a midfoot strike rather than on your heels or toes. Relax your shoulders and bend your arms at roughly 90 degrees, swinging them forward and back as you run.

Months 2 to 3: Build Strength and Endurance

In the middle months of training for a marathon, you will build upon your foundations. You should be able to complete four days of running comfortably before increasing your schedule to include a fifth day. By the end of the third month, your longest runs should be between 14 and 16 miles.

Your runs should also now include alternating tempos, pushing for a mix of fast-paced running and slower-paced running. It’s also wise to incorporate different terrains into your course, including hills and flats. Within the middle of each week, lower your distance to eight to 10 miles to get used to running tired.

You may wish to drop the cross-training sessions to one day, with a minimum of one rest day a week advised. Your cross-training should focus on building additional strength in your legs and core, so consider yoga to build your stabilizing muscles and balance.

Months 4 to 5: Hitting Peak Performance

When you’ve reached this point of the marathon training guide, you’ll be entering the final phase of your preparation. By the end of the fourth month, your long runs should be between 18 and 20 miles. Because of the high mileage raced through these weeks, you will only want to run between three and four days a week.

Around this point, you will also want to consider your hydration and nutrition strategy on the race day, as well as refining your marathon pace. This can include running your ideal marathon pace for at least half of your long runs. When you’re three weeks away from your race, begin to reduce your training volume while maintaining intensity.

This will ensure that you’re still running at peak performance while giving your body a chance to recover from the sessions. In the final two weeks, drop your weekly mileage to two-thirds of your peak volume, then drop it to half in the final weeks. Be sure to incorporate two to three rest days before the marathon is raced.

The Importance of Nutrition

Those who are familiar with online sports betting on a range of different sports understand that there are many factors that go into a winning athletic performance. While consistent physical training is essential for a strong performance, so too is the fuel that you put into your body to sustain it.

Your diet should be refined during training to include high-quality carbohydrates, lean proteins, healthy fats, and fruits and vegetables. Protein is essential for muscle repair, while carbohydrates replenish muscle glycogen stores, making them integral for energy. It’s best to eat nutrient-dense whole foods rather than processed foods.

Remember that hydration is crucial. A general rule of thumb is to consume at least half your body weight in ounces of water during training periods. You’ll want to consume around 50 grams of carbs during long runs, which can be found in sports drinks, energy gels, chews, or fruits.

Focus on Recovery

The best way to train for a marathon is one that considers the importance of recovery. While these could feel like wasted days, recovery is essential to process the advancements you’ve made. Sleep is one of the most important components of this, so aim for around eight hours of consistent quality sleep.

You don’t have to be completely inactive on these rest days; gentle walks, swimming, and cycling stimulate blood flow without risking progress. Light yoga or stretching sessions can also reduce soreness and inflammation. Many runners swear by saunas and ice baths to target inflammation and accelerate recovery.

Overcoming Injuries and Setbacks

Unfortunately, training for a marathon can at times result in injuries and mental and physical setbacks. It’s important that you learn to distinguish the difference between soreness and pain — if the soreness doesn’t alleviate during warm-up but instead intensifies with repetition, this could indicate an injury.

If it persists for a few days, it is wise to seek professional advice from a physical therapist. Stop running immediately, adjust your plan, and consider alternative exercises that won’t worsen the impacted area. When returning to your plan, build up to your previous schedule gradually, and if recovery requires a longer period, consider changing your race goals or signing up with a later race.

Preparing Your Mind

Our marathon training guide would be lacking if it didn’t acknowledge that marathons are as much of a mental game as a physical one. Even the most dedicated runners have experienced hitting mental walls that tempt them to quit during difficult moments. Before you start, set realistic targets and goals, and visualize your success.

Meditation is a useful tool that can allow you to ground yourself during training and races, and it can even help to build better breathing rhythms. This process can build tolerance for acknowledging momentary discomfort as well as prove that it passes in time. Proper mental preparation will be crucial to the final miles in your race.

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