Whether it’s a long-term bucket list goal or a spontaneous sign-up, taking on the infamous 26 miles is no mean feat. This is why preparation is key.
If you’re unsure how to get going, our guide maps out how to train for a marathon to help you go the distance.
How Long Do You Need to Train for a Marathon?
While there isn’t a set amount of time needed to train, 16 to 20 weeks of consistent preparation is generally viewed as a good minimum to aim for.
However, new runners may benefit from up to a year of practice before starting marathon-specific training.
Of course, how long it takes will vary from person to person and could depend on a range of factors, including:
- Your Running History: Is it a new hobby or a regular part of your routine? If you’re less experienced or not used to tackling long distances, you may need more time to build your endurance.
- Your Weekly Mileage: On average, how many miles are you running per week? Knowing this will be a good base to guide your training and help track your progress.
- Race-Day Goals: Is your aim to cross the finish regardless of your time, or do you want to beat a personal best?
- Injuries: Do you have any pre-existing injuries or conditions that may affect how long it’ll take you to be marathon-ready?
- Commitment: How much time can you dedicate to training?
What Do You Need to Train for a Marathon?
Make sure you have the right tools and equipment at your disposal to help your performance throughout your training:
- Get Kitted Out: Invest in a wardrobe that consists of moisture-wicking, lightweight clothing and supportive running shoes.
- Stay Hydrated: Plenty of water, energy drinks, gels and rehydration tablets are essential ways of staying energised and hydrated.
- Recovery and Safety: Sun protection, chafe balm, plasters, foam rollers and resistance bands may help to keep you safe and comfortable during your training.
- Enhancements: You could also upgrade your running experience with headphones and a sports watch, to track your progress.
How to Start Training for a Marathon
As tempting as it might be to throw your trainers on and head out on a run, it’s widely recommended that you begin by putting together a training plan.
By following a schedule, you can monitor your progress and ensure you’re taking a balanced approach – because there’s more to marathon prep than just logging the miles.
To help get you started, here’s how to compose a reliable training regime:
What Should Feature in a Marathon Training Plan?
Before we take you through how to structure your marathon training plan, here are some of the core principles to consider:
Vary Your Runs
Switching up your running routine could help your body to get used to a range of styles and speeds.
Some examples include:
- Tempo Running: Here, the goal is to help your body get used to performing at a slightly faster, more intense pace. If you’re new to this, aim for a few minutes at a time before progressing to longer periods.
- Interval Running: This variation alternates between short, quick bursts and slower rest periods. Swapping between these two speeds is an effective way of making your runs more challenging.
- Easy Running: A more relaxed pace that tends to cover shorter distances. It's a good option for when you have less time to train or are feeling a little fatigued.
- Long Running: Here, the aim is to reach a longer distance at a slower pace to help your body become accustomed to extended lengths. Ideally, the distance should increase as your training progresses.
Cross-Training
If you don’t always fancy putting your running shoes on, cross-training might offer some variety in your routine.
Essentially, it allows you to branch out into other types of cardio as a part of your training – swimming, rowing and cycling are some popular examples.
Or why not try something slightly different – a dance group, boxing class or outdoor hike could add interest to your schedule.
Strength Training
It may seem like an unusual part of a marathon training plan, but dedicating some time to resistance training could aid your prep.
This is because weighted exercises and functional movements (which mimic day-to-day actions) may help to support your muscles and assist your endurance.
So, whether you opt for bodyweight squats or invest in a set of dumbbells, adding a strength session or two into your weekly routine could complement your running.
Rest and Active Recovery
Letting your body properly recover is a vital part of any training routine. While you rest, you may want to focus on using a foam roller on any aching muscles.
If you feel you could handle some gentle exercise, the concept of active recovery outlines that a low-intensity activity could be a good addition to your downtime.
This could be a stroll around the neighbourhood, a yoga class or some stretching.
A Marathon Training Plan Example
Now you know what to feature in your training plan, we’ve composed an example outline to help you hit the ground running:
- Monday: easy run and strength training session
- Tuesday: interval run
- Wednesday: cross-training session
- Thursday: tempo run
- Friday: easy run or cross-training session
- Saturday: long run
- Sunday: rest or active recovery
Of course, the specific distances, speeds and exercises could be personalised and tailored to your preferences and abilities.
With our advice, you’ll find that learning how to train for a marathon is as rewarding as crossing the finish line. Discover our range of sports nutrition proteins to support your journey.
