Marathon Training Basics
A marathon isn’t just another race. At 26.2 miles, it’s a huge test of body and mind and to finish strong you need a plan that balances long runs, recovery, nutrition, and rest. Here’s how to approach training without burning out.
Build a Base First
Before you start marathon training, aim for:
20–25 miles per week consistently.
At least one half marathon completed.
If you’re new to this mileage, focus on building gradually, adding speedwork too soon can lead to injuries, your first goal is durability, not speed.
The Long Run: Your Weekly Foundation
Every week should include one long run, which should gradually build from 12 miles to 20–21 miles (this depends on your marathon experience) Read here of why it’s advised NOT to run 26.2 miles in preparation for race day.
Aim for at least 3 × 20 milers before race day - this isn’t set in stone, life happens and plans can be adjusted.
Long runs should be 30–90 seconds slower than goal marathon pace.
Use your long runs to practise fuelling, hydration, and mental strategies.
Running your long runs too fast is a classic mistake, the marathon rewards patience — train long, not hard.
Mid-Week Miles
Add a mid-week medium-distance run if you can; if you can’t a couple of easy 5ks will be ok.
About half the length of your long run plus 2–4 miles.
Builds volume and aerobic strength without over-stressing your body.
Recovery Runs
These are short, very easy runs kept at conversational pace and run the day after a long run, the goal is to recover, not prove fitness. They also help you adapt to running on tired legs.
Nutrition Matters
To train well you need to fuel well, restricting calories or obsessing over weight is a fast track to fatigue, injury, or RED-S.
Focus on nutrient-dense foods: wholegrains, fruit, veg, lean protein, healthy fats.
Don’t skip meals (especially breakfast).
Use training to practise race-day fuelling: gels, energy drinks, or real food.
On-the-Run Fuelling & Hydration
The dreaded “wall” hits when glycogen stores run out (around mile 20), if you fuel correctly, you don’t have to hit it. You can avoid it by fuelling early and consistently.
Rule of thumb: 100 calories (one gel) every 40–60 minutes.
Add 20 oz of energy drink per hour for carbs and electrolytes.
Practise this on long runs — never try something new on race day.
Yes, gels are sticky and grim, but they work, use a combination of real food and gels and train your gut to handle them.
Don’t Skip Rest
Rest days are training days too. They allow muscles, bones, and nerves to rebuild after stress.
Plan full rest days each week.
Treat easy runs as easy only.
Listen to niggles; pushing through can cost you the marathon.
Set Your Goal (and Be Honest About It)
Ask yourself:
Do I want to finish, or aim for a time?
Am I running solo or with a training partner?
What’s my Plan B if training doesn’t go to plan?
Discuss goals with training partners ahead of time. Being left mid-race because someone else feels strong can break your confidence. Above all, remember: your marathon goal has to be yours.
Marathon training demands time, commitment, and patience. Build gradually, respect the long run, fuel your body, and embrace recovery as part of training.
With a solid base and realistic goals, you’ll not only make it to the start line but you’ll cross the finish line stronger than you imagined.