How do I start training for a marathon?
You’re considering running a marathon – how fantastic. A tiny percentage of people take on this challenge so great work for considering doing it. You might be a beginner but with the right mindset and training plan you can do it.
To help you achieve this amazing marathon goal, we have pulled together a beginners marathon training plan specially designed to take you from a gentle jog to finishing a 26.2mile marathon in 12 weeks. And we will be answering all your questions about marathon running as a beginner. Don’t delay, you can start today and you’re going to be in fantastic company when you take on this epic running challenge.
Can I run a marathon as a beginner?
A marathon is a huge undertaking but with the right level of commitment and training you absolutely can take the challenge on as a beginner. This plan is 12 weeks of training – but the starting point is 30 minutes of constant running. We aren’t worried about what pace you can hold, as long as you can keep moving in a jog for the 30 mins. If you are reading this and cannot yet run 30 minutes, then you start here with our runner beginner guide, and set your sights on a marathon distance a little further down the road. (Pardon the pun!)
How do I avoid injury when training for a marathon?
Most running injuries are sustained by increasing either distance or speed before the body is ready. So with that in mind, it’s important to increase distance gradually over the plan. Our 12 week beginner plan does exactly that, as well as allowing plenty of rest days in the week to allow the body to recover.
Whilst training you should also eat a healthy and protein rich diet in order to equip your body with the nutrients it needs to take on the challenge. Needless to say good sleep is also key, so prioritise early nights and plenty of rest where you can. (We know life doesn’t always allow this – so do what you can based on your personal situation.)
So in order to minimise your chance of injury we recommend you follow our plan to increase your mileage slowly, don’t try and push the pace before it feels right, get plenty of rest and sleep, make sure you are wearing well fitting and supportive trainers, and listen to your body.
What level of fitness do I need to have to begin to train for a marathon?
It is essential that you do adequate training before taking on a marathon. It is a significant feat for which you need to prepare your body otherwise you are risking injuries. However, be assured that anyone with a reasonable level of fitness and no significant injuries can train to complete a marathon. This training plan is for beginners – where a beginner is asking you to run easily for 30 minutes without stopping.
If you can’t yet achieve an easy 30 minute run, then try this walk – run technique to build your fitness up, and then come back and begin this beginners marathon training plan when that 30 minute run is easily achieved.
What pace should I be running in training for the marathon?
This plan is a beginners plan, so we are not focusing on a pace plan. The goal from this plan is to complete the marathon easily and without injury.
However, we have two pace recommendations for your training – the first is an easy run pace. This pace means you could chat easily with a friend you were running with. It is a pace that you feel like you could keep going, and breathing is easy. If you wear a running watch or heart monitor it will be in zone two. Don’t worry if you don’t – being able to talk easily has the same outcome.
The second pace is a running pace – for this, you will feel slightly out of breath and your heartrate would be higher. You can still talk but it is more difficult. This would be zone three on a monitoring watch or heartrate device. This will be the pace you run the marathon in. We do not include any speed or high pace stints in this training plan because the goal is taking you from zero to marathon.
Beginners marathon training plan
Our marathon training plan for beginners is based on you being able to run 30 minutes non stop at the beginning of the 12 week plan. If you can’t yet run for 30 mins – then we recommend that you get there before beginning this plan.
Our beginners marathon training plan is based on time on your feet running – not distance, but there are one or two distance markers to hit to make sure you are truly prepared. You can choose the days on which you do the sessions – there are three per week. We recommend having a rest day between them – but we know you will have a busy schedule so fit them in where it’s possible.
Beginners marathon training plan week 1-12
Easy run pace means you can easily chat to a friend. Effort 5 out of 10.
Run pace is slightly faster, raised heart-rate but around effort 6-7 out of 10.
The focus is building the engine, not racing out of the blocks. Steady and consistent runs will build fitness and decrease any chance of injuries.
Good luck.
