Training for a marathon: how to approach it
Running a marathon is a big dream for many people. 42.195 kilometers is a considerable distance, but with the right preparation and a good training schedule, it is achievable for many. Whether you've never put on a running shoe or already have some kilometers under your belt, in this article we explain how to work step by step towards the finish line.
How long should you train for a marathon?
This is one of the most frequently asked questions by aspiring marathon runners. The answer depends heavily on your current fitness level and experience. For beginners who rarely or never run, a preparation period of 9 to 12 months is a realistic starting point. Those who already run regularly and have a good basic fitness level may sometimes be able to manage with 4 to 6 months of preparation.
Take enough time. A marathon demands a lot from your body, and building up too quickly increases the risk of injuries. Rest and recovery are just as important as the training sessions themselves.
Training for a marathon from scratch
Are you a complete beginner? Then you won't start with long runs right away. The first few weeks are about getting used to running itself. A good approach is to start with alternating running and walking, also known as the run-walk method. This way, you gradually build up your fitness without overstraining your body.
In the first few months, aim to train three times a week. Start with sessions of 20 to 30 minutes and gradually build this up. Only when you can comfortably run for an hour without walking is it time to think about actual marathon preparation.
The structure of your training
Good marathon training consists of different types of workouts. The long run is the most important. This is the weekly long run where you gradually build up the distance. In addition to the long run, you also train for pace and recovery with shorter, easier runs.
A commonly used rule of thumb is not to increase your weekly mileage by more than 10% per week. This gives your body time to adapt to the increasing load. Also, plan a rest week every three to four weeks where you slightly reduce the distance.
What does a training week look like?
A typical training week for a marathon runner looks something like this: two to three shorter runs of 30 to 60 minutes, one tempo training where you run at a slightly higher pace than normal, and one long run on the weekend. In addition, ensure at least one full rest day per week.
Listen carefully to your body. Pain or extreme fatigue are signals to take a step back. A missed training session is much less serious than an injury that keeps you sidelined for weeks.
| Week | Tuesday | Wednesday | Friday | Sunday (long run) |
|---|---|---|---|---|
| 1 | 30 min | 30 min | 30 min | 45 min |
| 2 | 30 min | 35 min | 30 min | 50 min |
| 3 | 35 min | 35 min | 35 min | 60 min |
| 4 | Rest week | Rest week | Rest week | 45 min |
| 5 | 35 min | 40 min | 35 min | 70 min |
| 6 | 40 min | 40 min | 40 min | 75 min |
| 7 | 40 min | 45 min | 40 min | 80 min |
| 8 | Rest week | Rest week | Rest week | 60 min |
| 9 | 45 min | 45 min | 45 min | 90 min |
| 10 | 45 min | 50 min | 45 min | 100 min |
| 11 | 50 min | 50 min | 50 min | 110 min |
| 12 | Rest week | Rest week | Rest week | 70 min |
| 13 | 50 min | 55 min | 50 min | 120 min |
| 14 | 55 min | 55 min | 55 min | 130 min |
| 15 | 55 min | 60 min | 55 min | 140 min |
| 16 | Rest week | Rest week | Rest week | Race day |
Monday, Thursday, and Saturday are always rest days or light recovery runs as you see fit. This is a general training schedule and is therefore not perfect for everyone. Always listen to your own body and adjust the schedule as needed.
Treadmill training
The weather or environment isn't always suitable for outdoor running. A treadmill is a good alternative to continue your training, regardless of the weather. On a treadmill, you can precisely set pace and incline, which is useful for targeted workouts. Keep in mind that running on a treadmill feels slightly different than outdoor running, so it's best to combine it with regular outdoor runs.
Nutrition and recovery
Nutrition plays a big role in your marathon preparation. Make sure you get enough carbohydrates for fuel during your long runs and eat plenty of protein to help your muscles recover. Also drink enough water, especially on days you train.
Sleep is one of the most important recovery tools. During your preparation, try to consistently get 7 to 9 hours of sleep per night. Foam rolling and stretching after your workouts help reduce muscle tension and keep your body supple.
Running gear
You don't need expensive equipment to start, but a few items will make your training a lot more pleasant. Good running shoes that suit your running style are the most important investment. Prefer not to carry your phone or sports watch in your hand? A running belt frees up your hands while running. Do you also run in the evening or early morning? Then make sure you have good running lights so you are clearly visible in the dark.
Ready to start?
Finishing a marathon starts with the first step. No matter how small, every training session brings you closer to the finish line. View our full range of running products and take the first step towards your marathon today. View the complete overview of marathons in the Netherlands here.
