So, you’ve become an avid runner and you’re ready to take on a marathon. Perhaps you’ve worked your way through some 5ks 10ks, and even a half marathon or two. Now you’re ready to take on the big 26.2. But, you might not know where to start with marathon training. That’s where we come in. At the Run Experience, we have training plans that will help first-time marathoners feel confident and ready to cross the finish line strong on race day.
First things first. Before you embark on a marathon training plan, make sure you can run at least 30-45 minutes without stopping. If you haven’t gotten to this point yet, start with one of our other programs, such as the 30-Day Challenge to get you up to speed.
Once you’re ready, plan for your marathon training program to take about 16 weeks. In this article, we’ll outline what to expect along the way as you prepare for an epic race.
First things first. Like any sport, you need the right gear and equipment for training for your first marathon. Of course, you’ll need a solid pair of training shoes. This is one place you don’t want to skimp. If there is any place to splurge, it’s on shoes–your feet will be getting a lot of impact during your training program.
Check out this video to learn more about how to find the perfect pair of running shoes:
Depending on the weather, you also need to consider what kind of clothing you will need. Always go for sweat-wicking socks to prevent blisters. In warm weather (I say above 50F or so) shorts are fine–remember, you are going to warm up. It’s up to your preference. You can also consider leggings, sweat-wicking long and short sleeve shirts, and sunglasses to protect your eyes and avoid the glare on sunny days. In colder weather, layer up! As you heat up, you might want to lose the gloves, hat, or jacket.
Before you settle in a training plan, you need to determine your optimal marathon pace. Do a 30-minute threshold test so see what pace you can hold for 30 minutes. Your goal mile pace should be slightly slower than this pace. However, as you train, you’ll probably get faster, so feel free to do another threshold run a few weeks out from the race! You can also try using your half-marathon race pace if you’ve run one before, but slow it down by about a minute. Finally, you can use the average pace of your longest run as another option.
Here’s what an average week will look like. As the weeks go on, you’ll add some distance to each week based on your preference and comfort level until you get to the tapering phase–but we’ll get to that later.
Monday: Core Work & Restoration–think bodyweight work, mobility drills, and core training
Tuesday: Drill Run–incorporate drills into your run to get faster and stronger
Wednesday: Strength and Cross-Training– do some strength work, either bodyweight or with added weight. Cardiovascular work like the elliptical, swimming, or biking can get your heart rate up while easing the pounding on your legs
Thursday: Tempo Run–speedwork builds up your body’s ability to run faster for longer periods of time
Friday: Rest day, Nutrition & Mobility: Focus on getting some rest, healthy eating, recuperating, and stretching to get you ready for your long run
Saturday: Long Run– This run should be long and steady, starting at about 5-7 miles and going up 20 miles by the end of your program. Add a few miles per week with regular recovery weeks
Sunday: Fun Run– Marathon training can feel like serious business. Take this day to have fun with your running. Go on a low-key conversational run with a friend or hit up your favorite trail. Just keep it light and allow yourself to recover from your long run.
Ok, so let’s zero on in on the long run for a bit. It’s a critical part of your marathon training because it gets you ready to go the distance on race day. Tempo runs and intervals certainly help with your speed, but long runs give you the most endurance and get you confident that you can run the full 26.2 miles without hitting the wall.
About four weeks before the race, you’ll want to build up your long run to work up to 20-22 miles. It may seem daunting, but if you’ve been building your long run up two to three miles every week, it should be manageable. Plus, it gives you the opportunity to practice marathon pacing, hydration, and what kind of nutrition you might need during a long run like gels, bars, gummies, or sports drinks.
Make sure to plan your route before you go on a long run. Use an app like Google Maps or a GPS route so you know you don’t get off course. It’s not a good idea to hop out the door and say, “Here I go for a 20-miler” and amble off without a plan. Now, check out this video about long runs to learn more!
Once you’re two weeks away from race day, it’s time to taper. The most difficult training is behind you, and now you need to keep your fitness but still feel rested enough for race day. If you taper just right, you’ll feel unbelievably confident and light on your feet at the starting line.
Here’s how to do it (and why):
Training tip: Some runners have a hard time with tapering because they feel like they are “losing their edge” and have to train full throttle until race day. It’s not true. Your body needs some extra recovery to give you an extra spring in your step before the race. Besides, you won’t make any significant gains in the last two weeks of training.
Check out this video for three low volume tapering marathon tapering ideas!
You’re bound to be a little nervous pre-race day–it’s normal! Get a regular night’s sleep, not too little and not too much. Before bed, make a list of the things you need to pack in the morning (or the night before) such as:
Wake up at least three hours before the race and have a good breakfast with easily digestible carbs and proteins at least two hours before the race. Listen to some motivating music on the way, meditate, or talk to a friend or family member. You’ve put the work in, so you’ve got this!
Now that you have a marathon training plan, don’t forget to download our new mobile app for access to coaching advice, daily video workouts, injury prevention tips, and complete training programs that will help motivate and inspire your training program!