01
Core principle: time, distance, then speed
Marathon preparation starts with becoming comfortable moving for a long time and covering long distances. Speed matters later.
- Build time on feetSet pace aside and extend continuous movement from 10 minutes to 30 minutes, one hour, and eventually two to three hours.
- Build distanceOnce long periods of movement feel manageable, use long runs to adapt to the distance itself.
- Add speedAfter time and distance are stable, introduce tempo runs, progression runs, and intervals.
If finishing is the priority, focus on time and distance. Add more speed work only when you are ready to pursue a faster result.
02
Common beginner mistakes
- Trying to hold a target pace before continuous easy running feels comfortable
- Repeating the same distance every day without shorter and longer sessions
- Starting high-intensity intervals before building a basic running volume
- Jumping suddenly from normal training to a 30-40 km long run
Sustainable weekly mileage and repeatable long runs matter more than one heroic workout.
03
Weekly training structure
Build the week around one focused workout and one long run. Keep the remaining days easy enough to support recovery.
| Day | Session | Purpose and effort |
|---|---|---|
| Mon | Rest | Recover your muscles and restore energy |
| Tue | Easy run | Conversational effort, with 4-6 strides if appropriate |
| Wed | Tempo or steady run | One focused session near goal race pace |
| Thu | Rest or recovery run | Add lower-body and core work such as lunges and squats |
| Fri | Easy run | Keep it light enough that it does not affect the weekend |
| Sat | Rest or short run | Prepare for the next day's long run |
| Sun | Long slow distance | Build time and distance rather than chasing pace |
04
How to set your pace
- Easy run
- Run at a conversational effort. As a reference, this may be around 90-120 seconds per kilometer slower than your 10K race pace.
- Long run
- Start about one minute per kilometer slower than goal marathon pace and stay controlled even when you feel good.
- Final 3-5 km
- Finish only selected long runs near goal pace to practice form and rhythm while tired.
- Opening kilometers
- Begin the first 3-5 km slightly easier than goal pace so you retain energy beyond 30 km.
05
Long slow distance training
- Run long once a week at an effort that still allows conversation.
- First-time finishers may benefit from completing roughly two long runs near 30 km.
- Experienced time-focused runners can build beyond 32 km gradually when recovery allows.
- Rehearse shoes, clothing, hydration, and energy gels at least once.
- You do not need to run 42.195 km in training. Finish the final major long run about three weeks before race day.
Hydration needs change with temperature and sweat rate. Do not ignore thirst, and do not force excessive fluid all at once.
06
Pre-race checklist
- Complete a half-marathon distance or race before your first marathon
- Finish your final goal-pace check two to three weeks before race day
- Test shoes, clothing, and energy gels during training
- Increase carbohydrates and protect your sleep during the final two days
- Use only fueling methods that you have already tested in training
- Plan whether to run with a pace group or runners of a similar ability
07
Example six-month roadmap
This example assumes that you can already complete 10 km. Adjust the starting point and volume to your current training history.
| Period | Volume | Main focus |
|---|---|---|
| Months 1-2 | 30-35 km per week | Consistent easy running and 12-16 km long runs |
| Month 3 | 20 km long run | Extend distance at a relaxed pace |
| Early month 4 | Half-marathon check | Assess pacing over the half-marathon distance |
| Late month 4 | Half-marathon race | Confirm that you can finish without overreaching |
| Month 5 | One or two 30 km runs | Rehearse fueling, clothing, and race logistics |
| Final weeks | End long runs | Reduce volume from three weeks out and prioritize freshness |
08
A finishing mindset
Choosing a pace that matches your goal, then protecting that choice late in the race, is part of training.
- Stop immediately when pain suggests a possible injury.
- Prioritize recovery and consistent training over body weight.
- Choose repeatable consistency over one exceptionally hard session.
- Treat shortening or skipping a session on a bad day as part of the plan.
Terms
Training terms
| Term | Meaning |
|---|---|
| LSD | A low-intensity long run focused on duration and distance rather than pace |
| Tempo run | A sustained run near your goal race pace or threshold effort |
| Steady run | A longer continuous run at a controlled, consistent pace |
| Intervals | Repeated fast segments separated by recovery periods |
| Progression run | A run that becomes gradually faster by segment |
| Fast finish | A controlled increase toward race pace late in a long run |
| Strides | Short, relaxed accelerations of roughly 70-100 meters after an easy run |
| Carb loading | Increasing carbohydrate intake before race day |