Are You Ready to Start Training?

Before starting marathon training you should comfortably be able to run 5km without stopping. If you are starting from zero, spend 8–12 weeks building a running base first. Jumping straight into marathon training without a base is the most common cause of injury for first-timers.

Choosing a Training Plan

For first-time marathoners, the Hal Higdon Novice 1 plan (18 weeks) or the Nike Run Club guided marathon plan are both excellent free options. Key principles of any good beginner plan:

  • Run 4 days per week — not more for beginners. Rest and recovery are training.
  • One long run per week — this is your most important run, building from about 10km to a peak of 32–34km (not the full 42km — you do not need to run the full distance in training).
  • 10% rule — never increase your weekly mileage by more than 10% from one week to the next. This is the most effective way to prevent overuse injuries.
  • Easy runs should be easy — 80% of your runs should be at a conversational pace. Going too fast on easy days is the most common training mistake.
  1. 1

    Weeks 1–4: Build the base

    Short easy runs of 6–10km, one longer run starting at 12–14km. Focus on consistency and running at an easy, conversational pace. Do not worry about speed yet.

  2. 2

    Weeks 5–12: Build mileage

    Gradually increase your long run from 14km to 28km. Add one slightly faster mid-week run. This is the hardest mental phase — staying consistent when runs start feeling long.

  3. 3

    Weeks 13–15: Peak weeks

    Long runs reach 30–34km. These are your hardest training weeks. Prioritise sleep, nutrition and recovery. Two or three peak weeks is enough.

  4. 4

    Weeks 16–18: The taper

    Reduce mileage significantly — this is not the time to cram in extra running. Your body needs to recover and consolidate the training. Most beginners feel anxious during taper but this is completely normal. Trust the process.

  5. 5

    Race week and race day

    No new food, gear or pace strategy on race day. Start slower than you think you should — the most common first marathon mistake is going out too fast. Many runners aim to negative split (run the second half faster than the first).

Nutrition basicsOn long runs over 90 minutes, take on carbohydrates (gels, dates, chews or banana) every 30–45 minutes. Practise your race day nutrition strategy in training — never try something new on race day. Stay hydrated but do not over-drink water without electrolytes.

Essential Gear

  • Running shoes: Get properly fitted at a running store. Your race shoes should have at least 100km on them before race day — not brand new.
  • Anti-chafe balm: Apply to thighs, underarms and nipples (for men). Chafing over 42km is agonising and completely preventable.
  • GPS watch: Useful for pacing but not essential. Your phone works fine with a running app like Strava or Garmin Connect.

Frequently Asked Questions

Most beginner plans are 16–20 weeks. Add 8–12 weeks of base building if you are starting from near zero. So realistically, 6–8 months from couch to marathon finish line if you are starting from nothing.
A familiar, carbohydrate-rich meal that you have eaten before long runs. Classic options are pasta with simple tomato sauce, rice with chicken, or potatoes. Avoid anything new, very high in fibre or very fatty. Eat earlier in the evening rather than late.
The wall is glycogen depletion — your body running out of stored carbohydrates. Prevent it by: starting at a conservative pace, taking on carbohydrates every 30–45 minutes from 30 minutes into the race (not waiting until you feel tired), and doing at least 2–3 long runs of 28km+ in training.