Training
Training guide
Training principles and practical guides for marathon and trail-running preparation.
Marathon beginnerSource · Compiled from four running channels
Your first full marathon
A six-month roadmap built around time, distance, then speed.
- Hours familiarity
- Distance familiarity
- Speed familiarity
Full marathonSource · Runner Imba
Sub-3:30 · 16 weeks
A plan for runners targeting 4:55/km and around 75-80 km per week.
- Goal
- 3h 30m
- Duration
- 2-week preseason + 16 weeks
Trail beginnerSource · 7 beginner videos · official safety sources
Getting started with trail running
A beginner guide to choosing a first route, essential gear, trail movement, and first-race preparation.
- RouteCheck difficulty and trail restrictions
- SafetyCheck weather, gear, and return time
- RaceCheck mandatory gear and cutoff time
Issue 202026. 10. 13
A small desk that opens on running days
Juro Tongsin
Back on the Path After a Week
Adjust training intensity to your fitness and recovery. Stop training and seek expert advice if you feel pain or unusual symptoms.