Training for a Marathon – Part 1
If you’re interested in completing a marathon—especially your first—you’re probably searching for advice and guidance. Everything from what to eat, how to train, and which shoes to wear. While most people can get all that (and more) wrong and still successfully complete a 5km run, the marathon isn’t as forgiving. Mistakes can turn the day into a much harder experience than it needs to be.
The key to success? Good preparation. Let’s start with a training plan.
When should you start?
If you’re not currently running at all, the answer is simple: start now.
Most marathon training plans run for 12 to 16 weeks, but they usually assume you already have a solid base of running. A good benchmark before beginning one of these plans is being able to comfortably:
- Run 15 km as your longest run
- Run around 30 km per week consistently
What should your longest run be?
This is up for debate and depends on your training history, how much your body can handle, and your goals. Generally, most runners aim for a longest run between 32–36 km in training.
Some first-time marathoners choose not to run the full marathon distance before race day to keep the experience special. Is it dangerous to run more than 42.2 km in training? Not necessarily—if you’ve built up to it gradually. What’s more dangerous is not training far enough, forcing your body well beyond its limits on race day.
How many days per week should you run?
If your schedule and body allow it, 4–6 days per week is ideal. However, many people manage well with 3 runs per week, focusing on:
- A long run
- 1–2 quality or faster sessions
You should also include:
- Strength training
- Cardiovascular cross-training (e.g., cycling, rowing, or elliptical training)
More advanced and experienced runners may run 7 days a week, even multiple times a day, but this is only appropriate if their bodies are well-adapted.
What are the best marathon shoes?
In a word: comfort.
The most important feature in marathon shoes is how they feel on your feet. Fortunately, you can now find lightweight, efficient, and stylish shoes that also suit your foot shape and running style.
The best place to start? Visit a specialist running shoe store with experience in assessing runners and recommending suitable footwear. The Running Company comes highly recommended.
