Running a marathon is a bold, life-changing goal—and crossing that finish line is worth every mile of the journey. But getting there takes more than just logging runs and hoping for the best. It takes a consistent plan and gradual progress.
Whether you’re preparing for your first long-distance race or building off a half marathon, these five tips will help you crush 26.2 miles and finish strong.
1. Pick the right race and sign up early
Not all marathons are created equal—especially for first-timers. The best race for your debut is one that gives you enough time to prepare (aim for at least 16–20 weeks) and sets you up for a positive experience on the course.
Look for a beginner-friendly race with:
- Flat terrain
- Mild, predictable weather (fall and spring races often are the best choice)
- Good course support: aid stations, crowd energy, and clear signage
Big-city races tend to offer more crowd support and smoother logistics, while smaller ones can feel less overwhelming. Read reviews, check elevation maps, and don’t underestimate the power of scenery to lift your spirits in the later miles.
Signing up early keeps you accountable, lets you lock in better travel rates, and gives you time to build gradually without rushing the process.
2. Follow a progressive training plan
This is the most important piece of the puzzle of your marathon prep. A well-structured plan builds your endurance gradually, reduces injury risk, and helps you arrive at the start line confident and prepared.
Choose the right plan
Look for a beginner-focused plan that spans 4 to 6 months and includes:
- 3 to 5 runs per week
- A weekly long run
- Rest days and cutback weeks
- Strength and speed workouts
Avoid overly aggressive plans or programs that skip recovery. More isn’t always better—consistency and moderation will take you further than burnout ever will.
Download: 16-Week First Marathon Training Plan
Build mileage gradually
Your weekly mileage should increase slowly—no more than 10% per week.
Every 3–4 weeks, reduce your mileage to allow recovery. These “cutback” weeks are essential for long-term adaptation.
Prioritize the long run
Long runs are the cornerstone of marathon training. Do these at an easy, conversational pace. They’re not about speed—they’re about time on your feet, building aerobic endurance, and practicing your fueling strategy (more on that below).
Include strength training
Add 1–2 strength sessions per week focusing on:
- Core stability
- Glute, hamstring, and hip strength
- Single-leg exercises (like lunges and step-ups)
Stronger muscles support better form, improve running economy, and reduce injury risk—especially late in the race when fatigue sets in.
Sprinkle in speed (optional but beneficial)
Even beginners can benefit from light speed work. Short strides, tempo efforts, or intervals once a week can:
- Improve running efficiency
- Help you learn different effort levels
- Break up the monotony of base miles
Stick to one quality session per week, and always warm up first. These workouts should complement your training—not compromise your recovery.
Don’t skip recovery
Don’t overlook the role of recovery in getting stronger. Key pillars include:
- Sleep: Aim for 7–9 hours, especially after long runs
- Nutrition: Replenish carbs and protein within 30–60 minutes post-run
- Hydration: Replace fluids and electrolytes lost in sweat
- Rest days: These aren’t optional—they’re when your body rebuilds
Easy runs, foam rolling, and light mobility work can aid recovery, but nothing beats rest and good fueling.
3. Master the long run
If there’s one workout that matters most in marathon prep, this is it. Long runs teach your body to burn fuel efficiently, handle fatigue, and spend hours on your feet. But they also build mental toughness—exactly what you’ll need in the final miles of the race.
Start with 6-8 miles and build up slowly. Most plans increase long-run distance every other week, topping out at 17–20 miles. Don’t stress about hitting 26.2 in training—that’s what race day is for.
Related: Should You Run the Full Distance Before a Half Marathon And a Marathon?
Use your long runs to practice:
- Eating and drinking on the go
- Wearing race-day gear
- Managing discomfort without panicking
Run these at a relaxed pace and treat them as a dress rehearsal for race day. The more familiar the effort feels, the calmer you’ll be when it counts.
4. Practice your fueling strategy early
Your body can’t run a marathon on water and willpower alone. During long efforts, your glycogen stores deplete, which leads to that dreaded “wall,” or bonking, around mile 20. To avoid it, you need to fuel early and consistently.
Related: At What Mile Do Most Runners Quit a Marathon?
Start practicing your fueling plan during long runs:
- Before: Eat a carb-rich meal 2–3 hours before running
- During: Take in 30–60 grams of carbs per hour starting around mile 4–5
- Hydration: Sip water regularly; consider electrolytes for runs over 90 minutes
Try different gels, chews, or real-food options to see what your stomach tolerates. Everyone’s gut is different—what works for your friend might wreck your run. That’s why race day is never the time to try something new.
Dialing in your fueling is as much a part of marathon training as the miles themselves. Train your gut like you train your legs.
5. Plan your race-day strategy
After weeks of hard work, the final stretch is about execution. The last few weeks (known as the taper) reduce training volume so your body can absorb all the training and arrive rested. But this is also when nerves can spike, so it’s time to get strategic.
Create checklists for:
- Gear and clothing—including weather backups
- Pre-race meals and timing, fuel and hydration strategy on the course
- Start-line logistics
- Also have a mental plan for tough moments
Related: Race Day Gear Checklist: What to Pack
Start the race slower than you think. Adrenaline can trick you into going out too fast—resist it. Running the first half a little slower than the second will give you the best chance to finish strong.
Have a mantra or mental cue ready for when things get hard. Most runners hit a rough patch—but if you’ve prepared well, you’ll know how to push through it.
So, lace up, trust the process—and get ready to crush your first 26.2 miles. Good luck!
