Running a marathon is an exciting experience that you won’t forget anytime soon. However, if you’re training for your first marathon, it can feel overwhelming to boost your mileage leading up to the 26.2 mile race. If you’re running your first marathon soon, this guide can help you prepare. It also serves as a good reminder for experienced runners who have multiple marathons under their belts.
The Mentality For Your First Marathon
A marathon is different from any other race. You will be running for several hours, and runners who go out too hard will be in for a rude awakening. There’s a real chance of walking during the race, even for the most experienced runners. Having this mentality for your training can help you do well in your first marathon.
Consistent Training
Consistent training is non-negotiable. While it’s important to train regularly for any running event, it’s even more important for a marathon. You can get hurt in a marathon or endure brutal humidity. Some people end up not finishing the marathon because of the time limit, but consistent training can help you avoid that fate.
Gradually Boost Your Weekly Mileage
You should aim to boost your mileage or maintain the same level each week. As a good rule of thumb, you shouldn’t increase your mileage by more than 10% each week, especially if you are just getting started.
Beginners should aim to reach 30-40 miles per week of training leading up to the marathon. If you’re more experienced, you should aim for 50-70 miles per week. Many professional runners put more than 100 miles on their legs each week during marathon training.
Have A Goal
It doesn’t matter if the marathon is your first race ever or if you have done a bunch of half marathons. You need a goal time for your marathon. That way, you’ll know what pace to hit in your workouts and have an objective that keeps you focused on the more challenging training days.
You can use the Sports Tracks Race Time Predictor as a reference if you don’t know what goal to set. However, it won’t factor in details like the course’s difficulty, how your training has changed since the last race, and other factors. You might beat the time that this calculator displays, but it’s a good resource if you aren’t sure what goal to set for yourself.
At the minimum, you should aim to run faster than the marathon course’s time limit.
It’s Okay To Walk
It’s your first marathon. Your body probably isn’t fully adapted to the distance unless you have done a few 20 mile long runs, which isn’t feasible for everyone. Just don’t go out too hard and get overexcited by the crowd so you walk fewer miles than you have to. Even sub-3 hour marathoners can get caught walking on a course if they go out too hard on a hot day.
The Staples Of Good Marathon Training
A good marathon training plan consists of several components. You’ll need to incorporate these staples as you prepare for your upcoming race.
Long Runs
Long runs condition your body to handle the challenging distance of a marathon. While you shouldn’t run 26.2 mile long runs to prepare for the event, you should gradually increase the length of your long runs.
Most runners go on a single long run each week. It’s a much longer distance than the runner’s average daily mileage. If your first long run is five miles, you should boost it to six miles next week and continue adding an extra mile to your long run.
Competitive marathon runners can end up with long runs that range from 16-20 miles. However, you should build up to a 10 mile long run if it’s your first marathon. Naturally, if you can comfortably extend the long run without hurting yourself, it’s a good idea.
Long runs are done at a comfortable pace. It’s okay to run at a slower pace than your typically distance run just to get in the extra miles and feel good. You can eventually pick up the pace, but long runs aren’t meant to be all-out workouts.
Tempos
Tempos allow you to run at your race pace or a little faster, depending on the distance. If you are running a relatively short tempo, you should run faster than your target marathon pace. However, you should run at marathon race pace for your longer tempos.
The slowest you should be in a tempo is marathon race pace. Running too slow can diminish the quality of a tempo and revert it to a regular distance run.
For a tempo run, you run nonstop for a set amount of miles at an elevated pace. A 2-3 mile tempo is a good starting point, but you can build up the distance as you get more experience.
If you’re not comfortable with a 2-3 mile tempo, that’s okay. You can start by running at your tempo pace for 2-3 minutes and walk or jog for a minute. Then, repeat that cycle until you reach your total tempo distance.
Cross Training
Running isn’t the only way to become a better runner. Lifting weights, swimming, biking, and doing plyometrics are some of the ways you can cross train. The great thing about cross training is that it’s not as intense on your body as running. You can run for five days per week and then cross train on the other two days to get faster while minimizing your risk of injury.
Naturally, you can’t cross train in every possible way. Not everyone has access to a swimming pool, and you can be a great runner even if you never jump in the water. Yoga and elliptical training are two other ways to cross train. You don’t need any equipment for yoga, ab exercises, or plyometrics, making them more convenient options for most people.
Recovery
It’s not good to run every day. Your body needs time to recover in between workouts, and it will get stronger during the recovery process. Even elite athletes don’t run every day. While they may go through several months of running more than seven days per week, the fastest runners know when to rest.
Part of a good recovery also includes getting enough sleep. You should aim for at least seven hours of sleep per day. However, if you can get closer to 8-9 hours of sleep on some days, you may recover faster.
Know Your Fuel
A marathon is one of the few races where you have to bring some type of fuel with you. While many courses provide water and electrolytes, you should also bring gels.
I have used the Huma Chia Energy Gel for my marathons and like the strawberry flavor the most. I tried other gels during my distance runs before deciding that the Huma Chia Energy Gel was right for me.
It’s critical to try out multiple gels before the race so your body is comfortable with running while digesting a gel. I also use the Classic Flipbelt to hold gels during the race so, I’m not holding a bunch of gels in my hands.
Run A Half Marathon Before Your Marathon
It’s a good idea to run your first half marathon before you complete your first marathon. A half marathon will give you the experience of running in a competitive event for more than an hour. Many beginners may find themselves running a half marathon for more than two hours, and the long race can build their mental toughness.
You need mental toughness to complete a marathon, and a half marathon can get you on the right track.
Track Your Runs
The best thing you can do for your running is to track each run in a spreadsheet. Having a spreadsheet for each month and documenting each run forces you to remain accountable and track your progress.
As you continue this activity, you can go back to entries from several years ago. Seeing how you felt back then and how you navigated various challenges can help you prepare for future races. For now, it allows you to monitor your progress and stick with your marathon training plan.
During The Race
After all of your running, the big day will finally arrive. There are two things to keep in mind when running the marathon.
Don’t Go Out Too Fast
You have 26.2 miles. The race doesn’t end after the first mile. It’s tempting to go fast if there’s strong crowd support or if the first mile of the marathon is mostly downhill. Stay relaxed, know your target pace, and stick with it.
If you’re a little slower than your target pace because of the big crowds of runners in front of you, don’t feel pressured to weave past everyone. Pass runners when appropriate, but don’t be too aggressive in the beginning.
Fuel Regularly
You should consume a gel once every 30-40 minutes and capitalize on the drinks along the course. Start drinking electrolytes shortly after you begin running. Some runners make the mistake of only drinking electrolytes when they are tired. By the time that happens, your body has depleted plenty of its resources.
Having electrolytes throughout the run can make it easier to power through the wall, but let’s be real. The wall (Miles 22-25) is tough for almost anyone. Mile 25 isn’t as tough because it’s easier to push when you have just one mile separating you from the finish line.
Water is also critical, and you should see how the marathon event organizers spread out the water and electrolyte stations. Most electrolytes come as Gatorade, but some marathons use a different electrolyte source. It’s even more important to drink fluids regularly if it’s a hot and humid day.
16 Week Training Calendar For Running Your First Marathon
This 16-week training calendar serves as a foundation. You don’t have to follow it to a tee, but it’s good to notice when mileage goes up and down. Plus, it’s good to plan a half marathon in your training.
Here’s a 16-week calendar that you can use as a guide.
| Mon. | Tues. | Wed. | Thur. | Fri. | Sat. | Sun. | |
| Week 1 | 30 min run | 10 min warm up 5 x 3 min at marathon pace 10 min cool down | 30 min run | 30 min run | Rest or cross train | 10 min warm up 15 minute tempo or fartlek at marathon pace 10 min cool down | 1h run |
| Week 2 | 30 min run | 10 min warm up 2 x 8 min at marathon pace 10 min cool down | 30 min run | 40 min run | Rest or cross train | 10 min warm up 12 x 1 minute at half marathon pace 10 min cool down | 1h run |
| Week 3 | 30 min run | 10 min warm up 4 x 5 min at marathon pace 10 min cool down | 30 min run | 40 min run | Rest or cross train | 10 min warm up 2 x 5 min at half marathon pace 10 min cool down | 1h 15m run |
| Week 4 | 40 min run | 10 min warm up 2 x 10 min at marathon pace 10 min cool down | 30 min run | 40 min run | Rest or cross train | 10 min warm up 20 min tempo or fartlek at marathon pace 10 min cool down | 1h 15m run |
| Week 5 | 40 min run | 10 min warm up 5 x 5 min at marathon pace 10 min cool down | 30 min run | 50 min run | Rest or cross train | 10 min warm up 4 x 3 min at half marathon pace 10 min cool down | 1h 15m run |
| Week 6 | 40 min run | 10 min warm up 6 x 4 min at marathon pace 10 min cool down | 30 min run | 50 min run | Rest or cross train | 10 min warm up 8 x 2 min at half marathon pace 10 min cool down | 1h 30m run |
| Week 7 | 50 min run | 10 min warm up 10 x 3 min at marathon pace 10 min cool down | 30 min run | 50 min run | Rest or cross train | 10 min warm up 25 min tempo at marathon pace 10 min cool down | 1h 30m run |
| Week 8 | 50 min run | 10 min warm up 3 x 8 min at marathon pace 10 min cool down | 40 min run | 1h run | Rest or cross train | 10 min warm up 30 min tempo at marathon pace 10 min cool down | 1h 30m run |
| Week 9 | 50 min run | 10 min warm up 2 x 10 min 2 x 5 min at marathon pace 10 min cool down | 40 min run | 1h run | Rest or cross train | 10 min warm up 5 x 4 min at half marathon pace 10 min cool down | 2h run |
| Week 10 | 40 min run | 10 min warm up 2 x 8 min2 x 6 min2 x 3 min at marathon pace 10 min cool down | 40 min run | 40 min run | Rest or cross train | 10 min warm up 6 x 3 min at half marathon pace 10 min cool down | 1h 30m run |
| Week 11 | 40 min run | 10 min warm up 30 min tempo at marathon pace | 40 min run | 40 min run | Rest or cross train | 10 min warm up 15 min at half marathon pace 10 min cool down | 1h run |
| Week 12 | 30 min run | 15 min tempo at marathon pace | 40 min run | 30 min run | 20 min run | 20 min run | Half Marathon Race |
| Week 13 | 30 min run | 4 x 5 min at marathon pace | 40 min run | 50 min run | Rest or cross train | 10 min warm up 30 min tempo at marathon pace 10 min cool down | 1h 15m run |
| Week 14 | 40 min run | 10 min warm up 40 min tempo at marathon pace 10 min cool down | 30 min run | 50 min run | 20 min run | 10 min warm up 15 min tempo at marathon pace and 2 x 5 min at half marathon pace 10 min cool down | 1h 30m run |
| Week 15 | 30 min run | 10 min warm up 3 x 6 min at marathon pace 4 x 2 min at half marathon pace 10 min cool down | 30 min run | 30 min run | 20 min run | 10 min warm up 20 min tempo at marathon pace 10 min cool down | 1h run |
| Week 16 | 30 min run | 30 min run | 30 min run | 20 min run | 20 min run | 20 min run | Marathon Race |
