Start with a medical check if you have any health concerns
Set a realistic marathon date and training timeline
Build a base of consistent weekly running before marathon-specific training
Increase weekly mileage gradually
Follow the 10 percent rule or increase cautiously
Run 4 to 6 days per week depending on experience
Include one long run each week
Include one tempo run or threshold workout each week
Include one interval or hill workout each week
Keep most runs easy
Practice marathon pace during some runs
Add recovery runs after hard efforts
Schedule at least one rest day per week
Cross-train with cycling, swimming, or strength work if needed
Strength train 2 to 3 times per week
Focus on core, glutes, hips, calves, and hamstrings
Practice proper running form and cadence
Wear the shoes you plan to race in during training
Test race-day clothing and gear during long runs
Practice hydration and fueling on long runs
Eat carbohydrates before and during longer runs
Learn what foods and drinks your stomach tolerates
Do not try new products on race day
Include cutback weeks to reduce fatigue
Taper for 2 to 3 weeks before the race
Reduce mileage during taper while keeping some intensity
Sleep enough and prioritize recovery
Stretch or do mobility work regularly
Monitor pain, soreness, and signs of overtraining
Adjust training if injury or exhaustion develops
Complete a few tune-up races or time trials if helpful
Plan your race strategy and pacing
Start the marathon conservatively
Stay consistent and patient throughout training