Jun
20

How To Train for a Marathon - a Step by Step Guide

26.2 miles is a long way to run, but most people can do it. What it takes is reasonable physical fitness, desire, determination and an appropriate training plan. If you’ve been thinking about adding the marathon to your life’s list of accomplishments, here are steps to take to achieve the amazing satisfaction of crossing a marathon finish line.

Step 1. Assess Your Readiness

Training for a marathon might take anywhere from eight weeks to six months depending on your fitness and how much you’re already running. I’m going to discuss a plan for someone who lies between the extremes. My advice is not to put a marathon on your calendar unless you’re running 20+ miles a week and can run five without difficultly. Ideally you’ve entered some shorter races, 5Ks, 10Ks or even a little longer.

It’s not impossible to go from couch potato to marathon finisher in six months, and you’ll find training programs aimed at doing just that. However, if you have a solid base, you’ll have a better chance of injury-free training and legs that are ready on race day.

Another readiness check: ask yourself why you want to complete a marathon. To build self-discipline you can carry to other aspects of life? To take pride in yourself? To improve your fitness? For bragging rights? To “join the club” that most people never get to be a part of?

Any of these reasons is a good reason. Hang on to that reason and remind yourself of it. Training and for running a marathon is rewarding, but it’s also hard. You may need that extra motivation to get you out the door in nasty weather or to dig deep on mile 22 of race day.

Step 2. Choose Your Race

Choose a race, sign up and get it on your calendar. Many marathons fill up and you’ll have to register early.

Some races are low-key and mostly rural, while others are large affairs with lots of hoopla and streets lined with spectators. For most people, I’d suggest the latter. A screaming crowd makes each step just a bit easier.

Also, once you plopped down your money, you’ve made a commitment. Consider solidifying your commitment by telling people what you intend to do.

Step 3. Understand Some Basics

Perhaps the biggest potential roadblock between you and your goal is injury while training. One way to get injured is by ramping up mileage too quickly. That’s why I recommend you become a regular runner before you start marathon training. The other cause is failing to take a few days off if something doesn't feel right. If you try to run through minor injury, you may wind up missing a couple weeks and not being able to complete the training you need.

Here’s another thing: in math, half of 26.2 is 13.1. In marathoning, half of 26.2 is closer to 20. The last six miles of the race are at least as hard as the first 20. It’s where you hit the dreaded wall and have to push extra hard. I’ll be reminding you not to go out too fast on race day, but it’s good to start thinking about that from the beginning.

Step 4. Ponder Two Questions

The first is, to walk or not to walk? Many coaches recommend that mid-pack marathoners take walking breaks. Their argument is that it refreshes your legs and conserves your reserves for the difficult last few miles. There’s not a right or wrong choice. My advice is to try it on one or more of your long training runs and see how it goes. On your longest run (more about that later), do whichever you intend to do on race day.

The second question is, should you enter races while you’re training? Again, there’s no right answer. Most races are on weekends, and most runners do long runs on weekends. If you race, it will usually replace your long run. If you use the popular schedule of “two miles forward, one mile back” in your long runs, a race might substitute for a reduced-mileage run.

Neither of these decisions is set in stone. You can change your mind once training is underway.

Step 5. Get the Right Gear

If you’re a regular runner, you already have shoes that work for you, and I’m not going to talk about the pros and cons of different footwear. 

However, if you’ve been wearing cotton t-shirts, invest in some technical tops. They don’t have to be sleeveless singlets – tees are fine – but they should be a material that wicks and doesn’t chafe.

Get a watch that records splits so that you can punch a button every mile and see what your per-mile time was.

Step 6. Create a Training Schedule

I’m not going to lay out a specific day-by-day schedule. Instead, here are some principles and guidelines for choosing or creating your own.

There are lots of schedules available. Some are for novices and some for veterans. You can use one as-is or modify it to meet your needs. Look at several; you’ll see what they have in common.

If you’re a regular runner but have never attempted a marathon, a schedule of four or five months is about right. 

Download a PDF training schedule here

Training schedules consist of long runs, short runs and rest days. They may include tempo or interval runs. Many schedules prescribe cross-training.

Be intentional about your schedule. Lay it out in a spreadsheet. Keep it where you can see it. You may modify it along the way, and that’s fine. However, stick to it unless you’re sick or injured, or unless you decide in advance to make changes.

Long Runs

The long run is the backbone of your program. Build this part of the schedule first, then fill in around it.

Most programs call for a long run once a week. It fits most people’s lifestyle as well as their recovery pattern.

Increase mileage gradually. Long-run mileage doesn’t necessarily go up every week. In a typical plan, the week after you’ve extended your distance, you drop a mile. The week after that you run two miles more than your previous longest.

Here’s an example:

Note that the longest run is two weeks before race day, and the following week calls for much lower mileage. I’ll talk about tapering later. Some programs schedule the longest run three weeks before marathon day.

This is a 17-week plan, but you could go longer and build slack into your schedule. Life doesn’t always go as expected, and you may have to adjust along the way.

Other Runs

You should run three or four days a week in addition to your long run. One or two of these days should be your shortest run, which will be about three miles in the first week and around five miles a couple weeks before the race. In the middle of the week you could schedule a run about half the distance of the week's long run.

A typical week might look like this:

Note that this suggests tempo or intervals for Friday. These aren’t required, but they build speed and strength. Tempo means running faster than usual and holding that speed. A good training watch comes in handy. In interval training, you alternate bursts of speed with slow running.

Most short runs should be done at marathon pace or a little faster. You can vary the program from week to week. You’ll figure out what works best as you go.

Rest Days and Crosstraining

Some people take pride in running every day. That might be good for bragging rights, but it’s bad for marathon training. Running stresses muscles, and rest days let them recover. Runners who never take a day off are at greater risk for injury.

Light cross-training is acceptable for one of your rest days. It might be hiking, rollerblading, swimming or cycling. Do this with recovery in mind and don’t go too hard.

Step 7. Run Your Schedule

Now, all you need it to look at your running calendar every day and do what it says. Unfortunately, life is seldom that predictable. At some point you may have a pain that will sideline you.

It’s challenging to know when to push through and when to back off. That is, to distinguish between muscle soreness (the pain that leads to gain) and muscle injury. If every step hurts or it’s rapidly getting worse, it’s probably time to stop.

If you miss a few days, you can pick up your schedule where you left off. If you miss a week, you may have to modify your program to ease back in. If you miss several weeks, you may be faced with the tough decision to postpone your marathon attempt. Better to put it off rather than risk an injury that will be with you much longer.

Here are a few tips to take with you every time you go for a run.

• Start slow and end slow. Allow your body to warm up and cool down.
• On long runs, drink. Carry water or send your route through a park with a fountain.
• On longer runs, try eating. Not everyone can do this gainfully. Fruit, energy gels and energy bars are good choices.
• It’s okay to do some training runs on a treadmill. This is particularly useful for tempos and intervals.

Step 8. Dress Rehearsal: Your Longest Training Run

This is almost as big a deal as the race. Treat it that way.

Try to start the same time of day as the marathon. Eat the same breakfast you’ll have on race day. It should contain some carbs; oatmeal, cereal and bagels are good choices. If you plan to drink coffee, have a cup.

Don’t start out too fast. Try to maintain a good pace all the way through or even pick it up a little toward the end. If you’ll be taking walking breaks during the race, do it on this run.

If you plan to eat energy foods on race day, use them on your long run as well.

Step 9. Tapering: The Last Two Weeks

When you’ve finished your longest run, you’re fully trained and ready to race. In the last two weeks, take it easy and let the body recover. The short runs should be shorter. It may feel like you’re cheating. It’s okay to do a short interval or tempo session to keep some snap in your legs and your attitude at the ready.

In the last week ramp up your eating and drinking. Have an extra glass of water at bedtime and when you get up. Take a few more carbs with each meal.

Step 10. The Day Before

Don’t do much of anything. Sit in a chair and read a book. Books by sports and fitness writers are ideal.

If there’s a pasta feed the night before the race, show up and have a couple helpings.

Step 11. Race Day

As much as possible, follow your routine from your longest run. Have a similar breakfast. You may have to drive or get bused to the race start, but do the best you can to maintain a familiar routine.

Show up early for the porta-potty line. It will probably be long.

Be conservative about where you line up. If you hope to run a 9-minute pace but more realistically will run 10s, line up with the 10-minute group. It’s psychologically better to pass people than to be passed.

Don’t overdress. You may be cold at the start, but you’ll be plenty warm halfway through. Many runners start out wearing a discardable garbage bag with holes for head and arms.

Here is the most critical advice I can give you: PACE YOURSELF! DON’T GO OUT TOO FAST!

There’s a festive atmosphere at the start, and in the first few miles you’ll feel you could cruise like this forever. You can’t. It will get harder. You need to save your legs for the last six miles.

In a big marathon, the first mile will be slow. If you plan on a nine-minute pace, the first mile will take closer to 11. Plan on it. Relax and take it easy until the crowd loosens up.

Don’t eat or drink anything that you haven't tried previously. Drink at all the water stops. If walking is part of your program, this is the place to do it.

When you get past the twenty-mile mark, and it starts to hurt, remember why you wanted this in the first place. Think about how good you’re going to feel when you cross the line and they hang the finisher's medal around your neck!

By: Diego Watsen
Diego is the front and backend developer for EZstorit. He likes to write how to guides on a variety of topics including computing, health and exersice. He is an avid marathon runner having completed a total of 10, including the Boston and New York marathons. In his spare time he teaches disadvantage youth the art of cumputers, some coding and how to train to run marathons. 

Download a PDF training schedule here