Marathon Training

Running a marathon requires discipline, determination, hours of training, dedication, and a great pair of running shoes. There is a reason that only 0.01% of the world's population has run a marathon. Below are my tips on what you need to know as you tackle this ultimate running challenge.

Evaluating Your Readiness

On the 5k training plan page, I have a Lemony Snicket Quote about not waiting until you are ready and I stand behind that. I also believe firmly in not going out and just running a marathon. I use a training plan that is anywhere from 12 to 16 weeks for marathon training depending on my base. If I have just come off of a half marathon, then I can shorten the time frame a little bit, but not much. Shortening the time frame can lead to injury and then you won't be running anything. It's important to give yourself enough time train properly.

1) Consider your current fitness level. I do not believe that you need to have run a half marathon before tackling a full. Is it a good idea? Probably. Running a shorter distance race before running a marathon will get you experience running in a race, which can be very different than just running a training run by yourself or with a run group. But if you are training consistently and are disciplined to your training plan, I think you can jump in. I do advise training to half marathon distance and get comfortable running consistently over 10 miles before tackling a full marathon training plan. If you still need to build, check out my half marathon training plan.

2) Consider your time to train and find a good training plan. Every full marathon plan I have used or created requires at least 4 days of running. Your mid-week runs will be reasonable distance, but depending on your pace, you may be out for a run for 80 minutes during the week. If you have a demanding job or family commitments, you will have to determine when you will work in your training. Because marathon training requires building on a foundation, you will need to be consistent and miss as few runs as possible. You could be gone as long as 3.5 to 4 hours during your long runs on the weekends.

3) Consider your support network. Do you have family and friends that can support you? You will be out for a run on weekends for hours, and if you have family commitments (like kid pick up/drop off) you may be leaning on your partner or other family/friends to help with carpool duties during the week so you can get your run in. Have honest conversations with those that will support you about what you need during your training season.

Choosing a Marathon

There is nothing easy about running a marathon and when you are deciding which race to run, there are several things to think about.

1) Course Profile. I always like to look at the course profile. Is it hilly? Does it start at high elevation? Knowing these details will help you create a better training plan to ensure you are more prepared. For the larger races, you can usually find online people who have written about their experience with races and I always find those things helpful.

2) To Travel or Not to Travel? Personally, I like to turn my marathons into vacations, and have planned family vacations around marathons. That means that typically only my immediate family is there to support me on course and at the finish. You may want to choose a race closer to home.

3) What Is Your Goal? Are you trying to finish under a certain time? Then you may want to look for a course that is described as fast and flat. If you want something more scenic, you may run slower but the payoff may be the views.

There are no wrong answers in choosing your first marathon course. I typically find myself googling for the best races in each state and have started ticking races off my bucket list.

Training Plan

Just like training for a half marathon, you need to find a training plan that works for you. You can change the days you do your long runs and make adjustments, but you need to make sure you are getting the time on your feet.

1) Get out and do the thing. There will be days when you do not want to run. Part of marathon training is training your mind. During the 26.2 miles there will likely be a moment in the race when you feel you cannot go any further, you will want to stop and you may even want to cry. You will have to find the motivation deep within you to keep going, to focus on left foot, right foot. Part of getting up on the days you don't want to run is part of that mental training.

2) Do the Hills - #SorryNotSorry. Hill repeats are a necessary evil. When I first started training long distance, I did not do them. When I ran Big Sur, I incorporated them into my training plan because the Big Sur marathon is no joke when it comes to the hills. I now incorporate them into any marathon training, even the flat races, because they do so much for me physically and mentally.

3) Remember Your Why. If you are like me, you will question your life choices before and during your training runs. Just remember why you decided to run a marathon in the first place and don't forget to enjoy the journey.

4) Warm-Up, Cool-Down, and Stretching are Non-negotiable. Yep...you gotta do it. Your legs will thank you and you are less likely to get injured. Start with a dynamic warm up, walk five minutes, cool down five minutes at the end and do your stretches! (Information on stretches coming soon!).

Notes on the Sample Plan below:

800 meter repeats on Mondays means - run 800 meters as fast as you are able, followed by a light 200 meter jog (or 400 meters if you need to catch your breath). Repeat as many times as noted.
Hill repeats - find a hill with a solid grade (4-6%) that is around 400 meters long. If you don't have one that is that long, double the number of hill repeats you do for a shorter hill.
Light cross training (walking, swimming, cycling are good options)