Training & Fitness - Running & endurance
How to train for a marathon
Last reviewed 3 August 2026. How we write this.
Marathon preparation is a months-long progression in durable aerobic work, long-run tolerance, fuelling and recovery - not one heroic weekly run.
Someone beginning from no running should first complete a beginner running phase and build a consistent base. A marathon plan assumes that base exists.
The major parts
- Mostly easy weekly mileage that can be recovered from.
- A long run that develops gradually rather than jumping unpredictably.
- Selected marathon-pace or threshold work for an established runner.
- Strength work sufficient to support robustness without overwhelming run recovery.
- Practice with shoes, fluids and carbohydrate before race day.
- A taper that reduces fatigue while retaining some familiar running.
Race-day reality
Pacing and heat can change the outcome dramatically. Starting faster than trained pace creates a cost that motivation rarely fixes later.
General education only. Training needs to be adapted to the individual. Stop and seek appropriate clinical help for chest pain, fainting, severe breathlessness, neurological symptoms or significant/worsening pain.
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Educational content only. Not medical advice, diagnosis or treatment. Always consult a qualified healthcare professional before changing your health regimen.