Preparing for a Marathon: Your Essential Training Guide
Because it’s such an iconic distance, a marathon is a goal for many runners and an endurance test that requires serious preparation. The sweet spot for most runners somewhere between a time of two hours and change for elite runners and eight hours for walkers. However at most races, times of less than four hours for men and four-and-a-half hours for women are a good reference for a marathon. Whatever your goals, good preparation is essential for ensuring an enjoyable experience and also to avoid injury. Running 42 kilometers is not harmless for our bodies and because of that, it’s an experience that requires serious commitment. Regular training and a variety of workouts are needed to prepare yourself both physically and mentally for this distance. Here are our tips on how to prepare for a 42k run.
How to choose the right marathon
Not only is deciding to run a marathon a major decision, but choosing the right one is almost as important. Runners should choose a race based on their goals by considering the event’s terrain, climate, and size. For a personal best, opt for flat, fast courses in cooler weather. Beginners might prefer races with more of a festival atmosphere with plenty of aid stations and cheering crowds. Also, consider the location’s accessibility and the race's environmental conditions. Check past participant reviews to gauge the event’s organization and atmosphere, ensuring it aligns with personal goals, whether they're about competition, enjoyment, or simply finishing.
Have the right equipment
As with all running events, the equipment required to run a marathon is really pretty simple and all comes down to this:
- Running shoes designed for specific use (check out our article “How to choose your running shoes”)
- Comfortable running clothing appropriate for the day’s weather (check out our mid-layers for women and men)
- Quality socks are essential for your comfort (for MEN | for WOMEN)
- A cardio sports watch that will enable you to organize your training sessions and monitor your running pace
Build a strong training foundation
To create an enjoyable and sustainable marathon training plan, integrate variety with a mix of long runs, speed workouts, and recovery days. Tailor the intensity to your fitness level and include cross-training activities you enjoy. Ensure one complete rest day weekly to prevent burnout and promote mental and physical recovery.
For beginner marathoners, the base mileage phase should start with low mileage that gradually increases each week. Focus on slow, comfortable runs to build endurance without injury. Aim for 3-4 runs per week, incrementally adding miles, and incorporate rest or cross-training days to allow for recovery and adaptation.
8-week training plan
Most runners first run a half marathon before tackling the marathon so if you haven’t yet run a half, check out our article How to train for a half marathon. As soon as you have a goal in mind, it’s important to set up a regular training program that’s adapted to you. For the 42-kilometer marathon (42.195km to be precise), eight weeks minimum are necessary to adequately prepare. Your training plan should include endurance and interval workouts that will gradually improve your performance. Recovery sessions and rest days are also essential both physically and mentally. To carry out these sessions it’s essential to know your MAS (maximum aerobic speed), which is the metric you’ll base your workouts on.
Over the course of eight weeks, four workouts per week are recommended which allows you to alternate between training days and rest days.
MAS
MAS, or maximum aerobic speed, is the running speed at which a person consumes the most oxygen (VO2max). This is one of the basic building blocks for your training plan. Indeed, it represents a reference point for progress and enables you to determine your pace, especially during intervals. Knowing your MAS and training according to this metric allows you to increase the energy provided by the oxygen your body takes in. This is called aerobic metabolism and it releases energy relatively slowly and regularly, thus increasing endurance.
Attention: don’t confuse MAS with maximum speed or sprint speed. It’s possible to run faster than your MAS.
How to calculate MAS
There are several ways to find out your MAS. You can have it done at a gym or you can go to a blood lab to get a precise calculation. But it’s also entirely possible for you to estimate your MAS on your own. All you need to do is carry out a stress test in the field. The easiest and most common method for doing this is to perform the half-Cooper test on flat, smooth ground.
The half-Cooper test
After warming up, you’ll need to run as far as you can in six minutes. To find your MAS, divide the distance (measured in meters) by 100.
MAS = meters traveled / 100
For example, if you ran 1000 meters, your MAS is 10 km/h.
Interval training
Interval training is when you alternate phases of rapid running with recovery phases. They are essential for progress because they work your cardio system as well as strengthen and energize your muscles and improve their responsiveness. Finally, interval training is an excellent way to work on your breathing so that you can increase your oxygen intake when you run.
When following an eight-week marathon training plan it’s recommended to train intervals twice per week and to change the sequence up for each workout. Always start your interval workout by warming up for 20 minutes and finish with a cooldown of around ten minutes.
Interval workouts should be done on regular, flat ground for optimum performance and to avoid falls.
Endurance workouts
Training for a marathon obviously requires endurance workouts. Between two interval workouts, mix in a jog lasting from 50 minutes up to two-and-a-half hours as your training progresses. These workouts will allow you to work on your breathing and determine your running pace for long distances. They also enable you to work on the mental side of running the several hours needed to complete a marathon.
Whether you run on trails or road, with a lot or a little elevation gain, with or without music, the choice is yours! But keep in mind it’s a good idea to match your workouts to the profile of the marathon you plan to run.
Hill Training
Adding in a hill training session will build strength, power, and endurance, which are crucial for improving overall running efficiency and stamina on varied terrain. Limiting it to once a week will allow for sufficient recovery.
Cross Training
Runners should also throw in one to two cross-training sessions per week into your training. Activities like cycling, swimming, or yoga enhance cardiovascular fitness, flexibility, and strength while reducing the risk of injury from running's repetitive impact.
Recovery
It’s important to plan recovery sessions whether they be running or cycling. You can, for example, go for an easy hour of road cycling or trail riding with a bit of elevation gain. Or you could also go for a 50-minute jog.
Homestretch
During the week of the race, don’t lose your rhythm! The previous eight weeks have prepared you to go the distance and it’s important to keep your momentum. Schedule three flexible workouts before the race not so much to cool you down but to help you keep your cool!
Fueling and nutrition
Runners should maintain a balanced diet rich in carbohydrates for energy, proteins for muscle repair, and fats for sustained activity. Include plenty of fruits and vegetables for micro-nutrients. Stay hydrated and consider timing meals and snacks to optimize fueling before runs and recovery afterwards.
To perfect a race-day fueling strategy, simulate race conditions during long training runs by testing different energy gels, bars, and hydration options at intervals similar to those planned for the race. Adjust quantities and timing based on digestive comfort and energy needs.
Monitor health and sleep
Runners can monitor their health by tracking resting heart rate, sleep quality, and daily energy levels. Using a training log to note fatigue and muscle soreness helps identify necessary adjustments for rest or nutrition to optimize recovery during marathon training.
Mental skills and motivation
Training for a marathon is a big challenge in itself. To stay motivated set clear, achievable goals, vary your running routes for fresh scenery, and train with friends for social support. Celebrate small victories along the way and regularly remind yourself of your reasons for running.
Mental resilience is enhanced by simulating race conditions in training and learning to manage discomfort and pace effectively. You can also develop a strong marathon mindset by practicing visualization, setting process-oriented goals, and engaging in positive self-talk.
Race day tips
In order to stay on pace, conserve energy and remain calm, start at a conservative pace to preserve energy, avoid surges, and maintain consistent effort levels, especially on hills. Use deep breathing to stay calm and focus on controlled, positive thoughts throughout the race.
Have a great race!