Choose a marathon goal time and confirm your current weekly mileage and long-run distance
Set a training schedule with 16–20 weeks for most first-timers
Train 4–6 days per week with 1–2 rest or cross-training days
Increase weekly mileage gradually (about 5–10% per week)
Include 1 long run per week starting near your current longest comfortable run
Add speed/quality work 1 day per week (intervals, tempo, or hill repeats)
Include an easy run day after hard workouts
Use a long-run progression toward a peak distance near 18–22 miles (varies by experience)
Plan 1–2 peak weeks followed by a taper period of 2–3 weeks before race day
Incorporate at least 1 back-to-back long-run day once in peak training (only if experienced)
Run strides (short accelerations) 1–2 times per week to improve form without heavy load
Practice race fueling during long runs (carbohydrate and fluids at planned intervals)
Practice race-day gear and shoe choice; break in shoes early
Strength train 2 days per week (hips, glutes, hamstrings, calves, core, and upper body)
Include mobility work 5–10 minutes after runs or on rest days
Prioritize sleep 7–9 hours per night
Maintain hydration and nutrition; ensure adequate calories for training
Keep most runs easy (conversational pace), especially early in the plan
Use a simple weekly structure: easy runs + one quality session + one long run + strength + recovery
Schedule at least one complete rest day every week or every other week
If soreness increases or performance drops, reduce volume (deload) rather than pushing through
Avoid adding multiple major changes at once (new shoes, big mileage jump, new workout type)
Include cross-training (bike, swim, elliptical) 1–2 days per week if it helps recovery
Consider a prehab routine: calf raises, single-leg stability, glute bridges, planks, side planks
During the taper: reduce weekly mileage by ~20–50% while keeping some intensity (shorter intervals)
Do not try new workouts, foods, gels, or shoes during the final 2 weeks
Plan race-day logistics: start time, course familiarity, pacing strategy, gear, and weather
Create a pacing plan based on goal time and adjust for weather and course profile
Arrive early and do a light warm-up (easy jog + a few short strides)
Start conservatively; aim to settle into goal pace after the first few miles
Fuel and hydrate consistently; follow your practiced schedule
Use a carry plan for gels/drinks or confirm aid-station access
Manage cramps/fatigue with pacing, hydration, and fueling rather than sudden sprinting
After the race: easy walk/jog as tolerated, then resume light training within a few days
Do easy recovery runs and light strength work for 1–2 weeks before starting the next training block