How to Prepare for a Marathon: Training Tips

When you cross the finish line of your first marathon, the euphoria can make it simple to forget everything you’ve done mentally and physically to get there. There’s no doubt that running 26.2 miles is an impressive feat of endurance and athleticism, but it can be an achievable goal for most runners with the right training.

Most marathoners train for about 16 weeks before the substantial day. Here’s a four-part guide that breaks down the cycle into four-week segments, each with a specific training focus. It also includes tips on nutrition, speed training, strength training, and mental preparation.

To start this plan, you should be comfortable running about 25 miles per week, including a regular long run of at least 10 miles. If you’re not there yet, consider running a shorter race this year and gradually increasing your distance before you start a 16-week program. (If you have a marathon on your calendar this fall, your training should already be underway. But you can still utilize this guide to review your progress so far and get advice for the second month and beyond, depending on your race date.)

Marathon training can sometimes feel arduous, but it can lend a hand you feel more comfortable with the long-term commitment. “Training isn’t sexy and it’s not instant gratification,” says Jessica Hofheimer, a North Carolina-based running coach who works with runners of all levels. But if you stick with it and enjoy the process, nothing beats the reward of crossing the finish line.

Month One: Build a Foundation

The first four weeks of marathon training (beginning about four months before race day) focus on building a base of strength and endurance that you’ll utilize throughout your training cycle. Your mileage will be relatively low, and most of your runs should be generally simple.

Aim to run four or five times a week, including a long run of at least 10 miles. Complement your running with strength training at least twice a week, which will lend a hand you avoid injury as you boost your mileage.

Make sure you’re eating enough to support your training, which is probably more than you’re used to—that means basic carbs before your run, then protein and carbs to recover. And start preparing your mind for the long block of training ahead: it can lend a hand to visualize crossing the finish line and taking it all in.

Month Two: Enhance Your Miles, Find Your Pace

The second month of marathon training is more structured: your weekly mileage will start to boost, and if you want to hit a certain goal time, you should start incorporating distances at that pace into some of your runs.

You’ll also add a mile or two to your long run each week, with a goal of 15 miles by the end of the month. (If you’re training for a hilly race, find routes that lend a hand you prepare for that terrain.)

The more you run, the more significant nutrition becomes. Make sure you’re consuming enough calories to maintain your mileage and recover from long runs, and start testing your nutrition strategy on race day. What works for one person may not work for you, so utilize this time to develop your own approach.

Remind yourself that not every run will go according to plan. But you’re approaching the halfway point of your training cycle—track your successes and reflect on them as race day approaches.

Month Three: Here Come the 20-Milers

Your body should now be accustomed to the rhythm of marathon training. This is the block you’ll cover the most distance: Time to add 20-mile runs to lend a hand prepare your body for the fatigue of the final miles of a marathon.

If you have a specific time in mind, you can also boost the intensity of some of your runs by spending more time running at your target pace.

As your mileage piles up, it’s normal to wonder where your motivation has gone. But there’s also a real sense of accomplishment that comes with checking off each 20-mile run, especially if it’s your first marathon. It’s a good time to remind yourself why you’re training and pay extra attention to sleep and eating wisely.

Month Four: Time to Reduce Dose

It’s the home stretch: This usually means the last 20 miles before you can sluggish down or “taper off” your effort for about three weeks.

Apply your last 20 miles as a dress rehearsal for race day: clothes, shoes, food, hydration, and maybe a few miles at your goal pace. Experienced marathon runners and coaches will tell you, “Nothing up-to-date on race day.”

Even if you run less, you shouldn’t cut calories. Eat well to lend a hand your body recover. And don’t skimp on sleep. You’ll probably be nervous as the marathon approaches. Trust your preparation and take a moment to review your training logs to remind yourself of all the work you put in. When everything falls into place, the race will be a celebration of your effort.