By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

If you’re training for a marathon for the first time, congratulations! You’ve just taken the first steps of an exciting new chapter in your life. As a running coach, I have trained many runners to run their first marathons - from the NYC Marathon to the London Marathon. I’ve compiled my top training tips to help you have a smooth and successful first marathon. Running a marathon takes plenty of preparation and hard work, and this guide will offer you a checklist of everything you need to conquer 26.2 miles.

Beginner’s Guide to Training for a Marathon

This beginner’s guide to training for a marathon covers all the areas of training you need to prepare for your big race. I’m also including a complete marathon training checklist at the end of the article to simplify the process. And if you need a custom marathon training plan, head to our Runstreet Training Center.

Picking a Race

The first step for marathon training is to sign up for a race. Whether you want to do a big marathon like the New York City Marathon or a smaller one, choose one that excites you. The race will give you a boost of motivation during hard training runs. For beginners, some considerations when picking a race include:

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Timeframe - will you have enough time to train? If you've already run a half marathon recently, you won't need as much time to train as someone who is not running regularly. Most people need about 16 weeks to train for a marathon but you may need more or less, depending on your fitness level and schedule.
Course difficulty - is the course hilly or flat, and what are the weather conditions likely to be?
Support - will many people be cheering? Do you know other runners to run with in the race, or do you have family or friends who can cheer for you? Having support can help you get through the hardest miles and make it to the finish line.
Cost - how much is the marathon, and will you also have travel costs? If you're flying to a race and booking a hotel, you'll also need money for eating out and transit to the starting line. A local race will be less expensive.

These factors will help you determine the best marathon for you. Then you can sign up and start training.

Choose a Training Plan

Training for a marathon without a training plan is like going to a place you’ve never been without a map - you may eventually make it through. Still, it will be a difficult, bumpy ride. A training plan will help prepare your body and mind to conquer 26.2 miles on race day.

Find a training plan that suits your running level and goals, and you’ll have a much better marathon experience. Sometimes marathon runners get pre-made free plans but make sure these are designed by a certified running coach and keep in mind that your goals and fitness level will not be accounted for in the plan.

Make sure the training program you pick fits with your training schedule so you can complete the workouts. Check out our Training Center for a Personalized Marathon Training Plan that helps you crush your marathon goals.

Build Your Endurance

Base Runs

Endurance is the main ingredient of training for a marathon that you can’t neglect. Build your fitness level by doing regular base runs at a relaxed pace, where you can keep up a conversation. A good training program will build your base mileage gradually to improve your stamina while minimizing your risk of running injuries.

Long Runs

Weekly long runs are crucial to preparing your body and mind for running a marathon. For long runs, go at a relaxed, slow pace, even slower than your base run pace. This will help you build endurance and ensure you can go the full distance of your long runs.

Related Post: 10 Long Run Tips from a Run Coach

Speed Training

Advanced runners who have already run a marathon can also do speed work to hone in on your goal marathon pace. (If you're running your first marathon, focus on building your endurance and don't worry about speed workouts).

Tempo Runs

Some key speed workouts for marathon runners include tempo runs and intervals. Tempo runs are helpful for intermediate and advanced runners to improve your running speed and efficiency. For marathon training, the amount of time for your tempo run can vary, usually in the range of 5 to 7 miles.

Do your tempo run at your 10K race pace or slightly slower. A tempo run should feel comfortably hard, at a challenging pace but one that you could maintain for up to an hour.

Here is a sample marathon tempo workout:

Warm-up: 1 mile slow, relaxed pace running to warm up.
Tempo Run: Run for 5 miles at your tempo pace.
Cool-down: Jog 1 mile slow to cool down. Stretch.

Interval Workouts

Interval workouts involve short bursts of speed and periods of slow running to recover from the intensity of running faster. For marathon training, longer interval workouts are especially helpful to improve your race pace.

Yasso 800s are one of my favorite marathon interval workouts. Here is how to do them:

Warm-up: Run for 10 minutes at a relaxed, easy pace. Do dynamic stretches.
Intervals: Run 800 meters (.5 of a mile or two laps on a standard running track) at your goal pace. For marathon runners, this will be your goal race time in minutes. (For a 4-hour marathon, run your 800s in 4 minutes). Do 10 intervals.
Recovery: Jog for the same amount of time as your interval but at a relaxed, recovery pace. Do a recovery jog between each 800-meter interval.
Cooldown: Run for 10 minutes at a relaxed, easy pace. Stretch.

Stick with Your Long Runs

Long runs are the most critical part of marathon training, so ensure you get in your weekly long run. If you have to miss a training day, make it a base run workout so you still get in your weekly long run.

In addition to training your body, long runs offer a chance to practice the routines you’ll need on race day, such as what fuel to take, when to hydrate, what to wear, and what shoes to run in. Try different running fuels during your long runs until you find the one that works best for you. Also, make sure you find great running shoes that support your legs and feet for many miles.

Stretch and Foam Roll

When training for a marathon, stretching and foam rolling will help improve your muscle recovery and prevent running injuries. According to researchers, static stretching and dynamic stretching improves running efficiency in endurance runners and lessen feelings of exhaustion during long-distance runs.

Dynamic stretching involves movement and helps warm up your joints and muscles before running. Dynamic stretches are best to do before running workouts. Static stretches, however, are stretches that do not involve motion, such as standing or sitting. These are ideal for after your hard workouts, such as long runs.

Foam rolling and massage are also helpful for running recovery to help ease muscle soreness after long runs. You can book a sports massage after long runs or use a foam roller or sports massage tool to give yourself a tension-releasing massage. Speeding up your muscle recovery will allow you to return to your regular runs and daily activities more quickly following strenuous workouts.

Fuel Your Runs

Marathon training calls for great nutrition to keep your body fueled for long runs, easy runs, and speed workouts. Eat plenty of carbohydrates by consuming whole grains like wheat rice, oatmeal, and whole wheat bread.

You'll also need a diet rich in protein to nourish your muscles and speed up muscle recovery. High-protein foods include protein pasta, lentils, nuts, lean meats, Greek yogurt, and tofu. Include fresh vegetables and fruits to your diet as well for essential vitamins and minerals.

Running fuel is also essential to power through long runs and prevent energy crashes. As you build up your long runs past an hour in length, you’ll need to start taking some running fuel every 45 minutes to an hour to give your muscles the energy they need to function.

Without running fuel on your long runs, your body will run out of glycogen stores, and you'll "hit the wall" and experience an energy crash. Experiment with different energy gels and running fuels on your long runs until you find one that works.

Hydration is also crucial for your training and in the marathon. Bring a water bottle or fuel belt with sports drink or water with electrolytes on your long runs. Take a sip every mile (or a few sips every few miles if you want to stop less often) to stay hydrated. Optimal hydration will help prevent muscle cramps and fatigue during your runs.

Do Cross Training

Cross training is vital to build your strength and reduce your risk of injuries while training for a marathon. Cross training includes any non-running exercises, ranging from walking to weightlifting. Strength training is essential for runners as it will help improve your muscle strength and endurance and make you a better runner.

Marathon training can be demanding but making time for two strength training sessions a week will help you run better on race day while boosting your overall health. As a trainer and running coach, I often prescribe strength training exercises for my runners to help them become stronger and faster.

If you need suggestions for bodyweight exercises to incorporate into your marathon training, check out the 9 Best Calisthenics Exercises for Beginners.

Marathon Race Day Tips

As your marathon date approaches, you can take some steps to prepare and ensure the smoothest race day possible. Here are some tips to help you on race day:

Pick up your race bib and packet early. Go as early as you can to get your race bib and gear so that you can relax and eat well leading up to your race.
Plan what to wear and lay out your outfit and gear the night before your race. This will help you get out the door quickly for early race times.
Dress in layers. The weather can change drastically throughout the day, so wear moisture-wicking layers that you can peel off as needed in the race.
Pack your fuel. Don’t forget to pack your running fuel so you have it readily available during your race.
Plan cheer spots for your friends and family. Race day will be hectic, so plan where your friends and family will meet you to cheer on the course.
Start slow! Beginning too fast is one of the biggest mistakes I see new runners make. It’s easy to get caught up in the excitement of race day, but hold back in the first few miles of the race as you’ll need to preserve your energy for the 20-plus miles to come. Check out our Running Pace Chart for time goals based on your running level to help you stay on track over the long haul.
Use mantras. Mental training techniques like repeating mantras can help you stay positive and strong through difficult times in the race. Say a catchy phrase to yourself, such as “I can and I will,” as you run, and you’ll be surprised how much it can help you.
Enjoy! Running a marathon is a bucket list experience that doesn’t come along often, so try to appreciate every moment. Thank the fans, cheer for other runners, and congratulate yourself on an incredible accomplishment.

Marathon Training Checklist

Pick a race
Choose a training plan.
Build your endurance.
Do a weekly long run.
Stretch and foam roll
Fuel your long runs.
Do cross training.
Plan ahead for race day.
Enjoy!

I hope this guide helps you in your marathon training and racing. If you need a personalized marathon training plan incorporating these principles, head to the Runstreet Training Center.

Happy running to you!

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

Training for a Marathon for Beginners - Complete Guide