Choose a marathon training plan and start 16–20 weeks before race day
Set a realistic goal time and adjust weekly mileage accordingly
Get a medical checkup if you have any risk factors or a history of injury
Build your base with consistent weekly runs before adding intensity
Increase long-run distance gradually (avoid big jumps in total weekly mileage)
Run long runs at an easy-to-moderate pace
Include 1–2 quality sessions per week (tempo, intervals, hill repeats)
Add easy runs and rest days to support recovery
Practice race-pace running in short segments during training
Strength train 2 days per week (squats/hinges/lunges, calf work, core, glute strength)
Do mobility and flexibility work 2–3 times per week (hips, calves, hamstrings, ankles)
Prioritize sleep (7–9 hours)
Fuel consistently during long runs (carbs as planned)
Practice taking gels/chews and fluids at the same timing you’ll use on race day
Keep hydration steady; learn your sweat rate and fluid needs
Wear race-day shoes and socks during long runs and key workouts
Break in all gear (shoes, socks, watch/strap, race belt) well before race day
Manage weight and diet to support training (adequate carbs, protein, and fats)
Maintain a balanced weekly routine with at least 1 full rest day when needed
Use proper warm-up and cool-down after key workouts
Use gradual tapering in the final 2–3 weeks (reduce volume, keep some intensity)
Plan a carb-focused diet in the final 48 hours if it fits your usual routine
Confirm race logistics (start time, course, travel, parking, bag check, timing requirements)
Set up a race-day fueling plan (carb target, gel schedule, water/aid stations)
Prepare clothing for weather (layers, hat, gloves, rain gear)
Pre-pack a race kit: bib, safety pins, shoes, socks, gels, drink mix if used, body glide/anti-chafe, towel
Practice your exact race-day breakfast and hydration routine during at least one long run
Arrive early and do a short warm-up and hydration check
Plan pacing: start slightly slower than goal pace and build if you feel good
During the race, stick to the fueling and hydration schedule
After the race, do gentle walking, light stretching, and replace fluids and carbs promptly
Keep easy running and recovery for 1–2 weeks after the marathon before resuming training