How to prepare for a marathon: training guide

Are you ready for your next marathon?

It’s no great secret that marathon training isn’t exactly a walk in the park. It requires intense preparation over a determined period of time. Our comprehensive Maximum Mileage Coaching guide will take you through the exercise, refuelling and resting regime you will need to follow to put you on the right foot for the big race.

How much training should marathon runners do?

Whether you are a seasoned pro or a total rookie, marathon training is a major undertaking that needs to be taken seriously and thought through carefully. You will need to assess your body’s capability, consulting with a physician to assess your fitness level to ensure your running schedule is safe.

Beginners should aim for at least 16 weeks’ training, while more experienced runners could be looking at anywhere from 12 weeks up. Never cram in training - it doesn’t work. You should be looking at gradually increasing mileage and intensity over several months until you feel your body is ready. The latter half of your training plan should also factor in time to taper properly.

It should be emphasised though that everyone is unique and will require a personalised marathon training plan.

How long should my longest training run be?

As you plan training sessions, you may wonder how long you should commit.

Your longest run should gradually increase in length in the first weeks of training. The main target is mileage, but you should be mindful of avoiding injury by running too long. Some athletes aim for around 20-22 miles, but it is more important to accumulate the mileage over the training plan, rather than trying to do it all in one single long run.

How many days a week should I commit to training?

This depends on each individual. Less experienced runners are advised to start out by training for two or three days a week, focusing on increasing mileage and intensity. You should ensure you are comfortable and not over-pushing yourself. Don’t be afraid to back off if you struggle, or adjust your plan accordingly.

As your marathon training progresses, your mileage should gradually increase each week. Beginners should look at running around 16 to 20 miles per week, while more experienced athletes should strive for 25 to 30 miles per week. Advanced runners might be pushing towards 50 miles and beyond per week.

What types of runs should feature in my marathon training plan?

Easy running should account for around 80% of your training. The rest should include tempo runs, long runs and hill sprints. Tempo runs will help build strength and speed, long runs will improve your endurance and boost tolerance for fatigue resistance, while hill training will benefit your aerobic capacity. Interval runs are also a recommended way of enhancing endurance and overall speed.

How about strength training and cross training?

Strength training is highly encouraged for marathon training. Start with light weightlifting; this will enable you to build up stamina and endurance and help prevent injuries. Thereafter, you can gradually incorporate heavier exercises while taking care to avoid overdoing it and picking up injuries.

Occasional cross training can also again help with improving stamina and endurance, although there is no consensus on whether it impacts race times.

Fuel and hydrate properly

Marathon preparation isn’t just about training. It's important to understand how much fuel is required to achieve your training goals and, specifically, which foods will help you reach your best.

Everyone’s body metabolises food differently, but your diet should be well-balanced with adequate amounts of fruits, vegetables, whole grains, lean protein and healthy fats. An increase in carb intake is recommended in the three days before the race.

Liquids are vital too, such as sodium electrolytes, hydration packs and other sports drink fluids. These will help prevent dehydration and other possible health issues.

Wear the right clothing

Before running a marathon, ensure you have the most appropriate running gear. The right shoes, clothing and accessories will majorly improve your comfort during the race in all terrain and weather conditions.

In the buildup to the race, you should get your race day running shoes checked for gait while ensuring they are broken in but not too worn. Running socks should be worn to keep your feet fresh and blister-free.

In colder weather, cover your legs with versatile shorts or running bottoms. These should include pockets for energy gels and chews. Other kit might include a running cap, head visor, running top or muscle compression gear.

Reach out to personal running coach Maximum Mileage Coaching to get all the latest marathon tips, and set you up with an optimised marathon training schedule today.

‍