Running a marathon can be a daunting feat. Yet, each year, millions of people participate in marathon races worldwide. Perhaps you have your sights set on one of the majors (Boston, New York City, London, Berlin, or Chicago) or a local course. Getting to the start healthy, let alone crossing the finish line after 26.2, takes some hard work and planning.
You’re going to need a solid training plan to rock race day. (Especially if you want to come out of it injury-free!)
WH worked with running coach Toni Kengor to put together an 18-week marathon training guide packed with tricks and tips for runners of *all* levels. Yep, if you’re tackling a couch-to-marathon situation or you’re a regular runner, you’ll be able to work with this flexible, easy-to-use guide.
Meet the experts: Toni Kengor is a RRCA-certified running coach and the founder of Relentless Runners Training Club. Annick Lamar is a USATF- and RRCA-certified running coach with New York Road Runners.
And remember: If you’re intimidated by marathon training, don’t stress. Sure, there are many miles ahead, but you’ll also mix in different forms of cardio cross-training, strength sessions, and of course, rest days to keep things interesting. You’ve got this. Let’s get started, shall we?
Jewelyn ButronBefore you hit the road on your first run, make sure you understand all the components of marathon training. It's not just running and every sweat sesh and rest day is there for a reason. Here's how Kengor breaks it down:
Yes, this is a lot to throw at you—so take a deep breath and take it in! If it helps, you can even print out this plan and post it somewhere in your home to look at and check off regularly. You can also keep a training log, Kengor says, so that you can write down how each of your runs went, your time and distance, how you felt, etc., to track your progress as you go.
Think about it: You won’t be able to maintain a full-out sprint for 10 miles straight. Your runs need to be comfortable so that you can continue going for longer distances.
Not sure how to determine your ideal pace, exactly? Consider the following: “Aerobic fitness is optimized when you do something called conversational pace,” explains run coach Annick Lamar. “It is the pace in which your body has optimized how it's working to build your aerobic system,” Lamar says, and running a marathon is all about building up that aerobic development.
Gauge your “conversational pace” by running with another person and trying to chat as you go. If you find that you’re breathy and can’t speak in complete sentences, try slowing it down. “The challenge of the marathon isn’t in the first miles, but the later miles,” Lamar says. So, the conversational pace helps make sure you have enough energy to put one foot in front of the other throughout the entire course on race day.
Here's where warm-up exercises come in, per Kengor. Before every workout spend at least five minutes doing dynamic stretches (hip rotations, lateral lunges, leg swings front to back, and leg swings side to side) and muscle activation exercises to get your blood flowing and muscles ready for running.
Wonder what happens if you miss a run or a week of training? It’s ideal that you don’t miss any weeks of training throughout the program, but sometimes life happens. If you *do* have to miss a week, or you can’t complete a full week, Kengor recommends *repeating that week* and then moving on to where you should be in the sequence once you’ve completed it.
Why repeat? “You don't want to continue jumping to the next thing if your body hasn't had time to adapt to what was planned,” Kengor says. Basically, there’s a natural progression in the program that you want to mimic as much as possible to avoid hurting yourself, k?
Strength training also helps prevent injuries. “It can be as simple as 15 minutes,” Lamar says, primarily with bodyweight exercises targeting the core muscles related to running (planks, pushups, squats, single-leg squats, step-ups, calf-raises, and more). All of these will help your posture while you run, so you stay strong and maintain good form even when fatigued, Lamar says.
Need an injury-prevention sesh? Check out this 20-minute workout:
And of course, post-run or workout of any kind, it’ll be important for you to stretch and roll out to keep those legs loose and fresh for your next run.
If you're looking for a place to gather more info about the in's and out's of running marathons or running in general, grab one of the expert-suggested reads.
Hal Higdon is basically considered the marathon running pro, and he's a bit proponent of "walk-running," which means that you start walking to recover whenever you feel too tired to continue your conversational pace. If you're looking for a user-friendly guide that's jam-packed with tips and tricks, this book is for you.
Lamar calls this a "great book to show runners how to do self-care for their bodies and get strong while running." It contains lots of information on the physiological aspect of running, how to take care of your body, and being the healthiest runner you can be overall.
If you want to learn how to run your best, fastest marathon without over-training and also building strength, this might be the book for you. Plus, it's top-rated on Amazon, garnering over 1,900 rave reviews.
Consider stocking up on some cushioned running shoes, running hats, high-impact sports bras, running shorts, and additional accessories recommended by experts. Yep, the right equipment can help you level up your performance.
Instead of wearing a heavy cotton sweatshirt, try opting for a lightweight, tissue-like running jacket that you can bring just about anywhere. "It wicks sweat, keeps rain off of you, and I don't think enough people invest in that," Lamar says.
Instead of using regular cotton socks that can make your feet sweat and give you blisters, try opting for some dry tech socks instead, Lamar recommends. "They can even give you different cushioning levels, depending on what kind of comfort you want," she explains.
If you're running in the rain or want to shelter your face from the sun, running with a hat on is a total game-changer, Lamar says. Plus, a tech-fabric one like this can wick water away and keep your head cool and dry while you're working up a sweat.
"Gels are meant to be eaten while moving," Kengor says. "You want to eat one about every 35 minutes," she explains to maintain consistent energy. Gu's are known for being packable, relatively tasty, and can be easily digestible while you're on the move.
"Nathan makes really good water belts that can help you make sure you're staying hydrated for your entire run," Kengor says. This one goes around your waist and comes with an 18-ounce plastic bottle that you can easily grab and sit while you're on the move.
If your legs tend to rub together when you run—which can lead to an uncomfortable chafe rash—consider doing your workouts in shorts that extend to your knees. This pair has a high-rise fit and breathable fabric designed specifically with runners in mind.
Now that you have all the information you need to run your fastest (or first!) marathon, you may still have some questions. These are the marathon runner FAQs and answers from experts:
Marathon training can range anywhere from 12 to 20 weeks, depending on how often you run already and how experienced you are with the marathon distance, Lamar says. This program is 18 weeks long, and it is meant to be used by beginner runners and regular runners alike.
If you’re running from couch-to-marathon, you want to prepare earlier by adding three to four “base weeks.” Spending 21 to 22 weeks training with Kengor's program ensures you gradually build up your distance and avoid injury.
It's all prepped for you (download it here) by a certified running coach. “I encourage runners to have a plan that is built by a coach and has flexibility to it,” Lamar says. This PDF plan hits the mark—you can add on “base weeks” if you need extra time to build up your mileage, you can switch days around if need be, you can adjust your long runs to go by time or distance, your strength workouts are up to you, and more.
Want a custom marathon training plan instead? You can also work with a personal running coach that can adapt a plan for you as you go (like Relentless Runners Coaching!), or you can even download an app (like the NYRR Coaching Lab by Runcoach!) that allows you to input mileage as you go and adjusts based on your performance.
It varies widely. TBH, the length of time marathon runners train each day just depends on the distance of their run and if they’re tacking on extras like strength training, strides, or stretching as they go. “Training could be anywhere from 30 minutes on their easier days to up to two and a half hours on a long run,” Lamar says. And, don't forget those rest days!
All of your runs should increase in duration and intensity the closer you get to race day. Then, you'll taper to lower mileage in the couple weeks leading right up to the marathon to make sure you’re as fresh-legged as possible, Lamar explains.
Freelance WriterMadeline Howard is a writer, editor, and creative based in Brooklyn. Her work has been published in Esquire, Nylon, Cosmopolitan, and other publications. Among other things, she was formerly an editor at Women’s Health. Subscribe to her newsletter ‘hey howie’ at madelinehoward.substack.com.
