Build a 16–20 week training plan
Run 3–5 days per week
Increase weekly mileage gradually
Include one long run each week
Add easy runs for endurance
Add tempo runs for speed
Add interval training for pace
Include rest days
Strength train 1–2 times per week
Stretch regularly
Practice running at marathon pace
Train in the shoes you will race in
Wear moisture-wicking clothing
Practice fueling during long runs
Drink water regularly
Use electrolytes on longer runs
Eat enough carbohydrates
Get enough protein
Sleep 7–9 hours per night
Taper training 2–3 weeks before race day
Study the marathon course
Set a realistic goal pace
Start the race slowly
Stay relaxed in the first half
Fuel every 30–45 minutes
Drink at aid stations
Maintain steady pacing
Expect fatigue after mile 20
Use mental cues to stay focused
Keep moving forward
Recover with food, fluids, and rest