So, you’ve got a spot in a marathon – huge congratulations. Whether it’s your first or 10th marathon, it’s a fantastic challenge and there’s no better feeling than the achievement of crossing the finish line after 26.2 miles.
Training for a marathon is an almighty task and does require a fair amount of prep and planning. Here’s everything you need to know when it comes to building a training plan.
The duration
The length of a marathon training plan will largely depend on your current fitness and how often you run, however, most plans are generally between 12 and 16 weeks. If you’re in doubt, it’s always better to start earlier, especially if you don’t currently run regularly.
Doing too much too soon is a common mistake and increasing your weekly mileage too quickly puts you at risk of injury. The general rule of thumb is not to increase your weekly mileage by more than 10%, so working backwards from race day to your current weekly mileage should give you a good idea on when to start.
The workouts
Each week during your plan you’ll undertake several different runs, and ideally sprinkle in some supporting strength work. How often you run will depend on your goals. If you’re a speed demon looking to smash a PB, you’ll need to run more than someone just looking to get round. A minimum of three runs is usually recommended but most plans will feature four to five; just make sure you factor in enough recovery time.
There are three core run types to consider; the long run, the interval run, and the tempo run.
The long run: this is exactly what it says on the tin, your chance to build up the miles and prepare your legs for the distance. Done once a week, slow and steady wins the race here, it’s all about endurance over speed. You’ll slowly increase the distance each week, usually getting up to 20-22 miles in your longest runs.
The interval run: this is where you build your speed. Interval runs feature sprints or hard pushes for short periods followed by short rest periods, either lightly jogging or walking. They can be time or distance based depending on where you’re running.
The tempo run: this is where you build your stamina. Tempo runs are short to medium distance runs at your push pace, something challenging but which you can maintain for the entire length of the run.
If you’re running more than three times per week or want to mix up your programming, you might also want to consider; fartlek training, hill repeats and recovery runs.
Fartlek training: Swedish for ‘speed play’ these runs are a little like intervals but with less structure and no walking. It involves running continuously with faster bursts mixed in with an easy to moderate pace. You can plan it out or just go with how you feel.
Hill repeats: no one loves an incline, but they are fantastic for building up your fitness, stamina, and endurance. Running up and down hills, either in a structured way like with interval training, or just fitting them into other runs is great training, especially if the marathon you’re doing isn’t pancake flat.
Recovery runs: these are super slow runs that are focused on just getting your legs moving. Often done the day after the long run or another hard session, they should be significantly slower than your normal pace. A good benchmark is being able to have a conversation throughout.
The taper
The taper is one of the most refreshing but often nerve-wracking parts of marathon training. It involves reducing your weekly mileage when you’re two to three weeks out from your race. The aim is to keep the legs moving and maintain fitness but to allow time for your body to rest and recover ready for race day.
Undertaking a taper for the first time can feel strange, as it’s easy to worry you’re losing your fitness, but trust us, it’ll help you during the race. It’s also a great time to relax and take stock of the mammoth amount of training behind you.
Overall, when it comes to marathon training, the aim is to find consistency and what feels good for you. However you build your plan, building up endurance and getting your legs used to running for a longer period are key.
If you’re not sure where to start, there’s the option of hiring a coach to map out a plan for you. We’ve got some fantastic ones at 1Rebel, just slide into our DMs if you need some recommendations. Alternatively, apps such as Runna are great options.
Good luck.
