Comprehensive Marathon Training Guide
Preparing for a marathon requires a strategic approach that evolves with your experience level. This guide provides structured training plans for beginners, intermediate, and advanced runners to help you cross the finish line successfully.
Training Plan Comparison
| Level | Weekly Mileage | Key Workouts | Duration |
|---|---|---|---|
| Beginner | 20-35 miles | Long runs, easy pace | 16-20 weeks |
| Intermediate | 35-50 miles | Speed work, tempo runs | 12-16 weeks |
| Advanced | 50-70+ miles | Interval training, hill repeats | 16-24 weeks |
Training Phases
Base Building (All Levels)
- Gradually increase weekly mileage (10% rule)
- Focus on easy conversational pace
- Incorporate cross-training (cycling, swimming)
- Begin strength training 2x/week
Specialization by Level
Beginner Focus
- Develop running consistency
- Learn proper running form
- Build to 18-20 mile long run
Intermediate Focus
- Introduce speed workouts (400m-1600m repeats)
- Practice race pace in long runs
- Increase strength training intensity
Advanced Focus
- High-intensity interval training
- Back-to-back long run weekends
- Race-specific simulations
Essential Workouts
Long Runs
- Beginner: 30-90 sec/mile slower than goal pace
- Intermediate: Last 25% at goal marathon pace
- Advanced: Progressive long runs finishing fast
Speed Development
- Tempo runs at lactate threshold pace
- Yasso 800s for marathon pace prediction
- Hill repeats for strength and form
Nutrition Strategy
| Phase | Carb Intake | Hydration |
|---|---|---|
| Base Building | 3-5g/kg body weight | ½oz/lb daily |
| Peak Training | 5-7g/kg body weight | +16-24oz per hour running |
| Race Week | 7-10g/kg body weight | Electrolyte focus |
Injury Prevention
- Dynamic warm-up before all runs
- Foam rolling recovery sessions
- Strength train glutes and core 2x/week
- Follow the 10% weekly mileage increase rule
Race Preparation
Tapering
- 3-week gradual mileage reduction
- Maintain workout intensity
- Increase sleep and recovery focus
Race Week
- Practice race day nutrition plan
- Visualize course and strategy
- Prepare gear and logistics
FAQs
How long to train for first marathon?
4-6 months of consistent training for most beginners
What’s the most common mistake?
Increasing mileage too quickly – follow the 10% rule
How important is strength training?
Critical for injury prevention and performance – 2x/week minimum
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