Preparing for a Marathon: Training to Race Day

Before starting a marathon training plan, you should comfortably run 3-5 miles per session, 4 days per week. If you are not at this level, spend 4-8 weeks building up gradually (increasing weekly mileage by no more than 10% per week). Jumping into marathon training without a base is the fastest path to injury. Most training plans assume you can already run a 10K (6.2 miles) comfortably.

Popular beginner marathon plans: Hal Higdon Novice 1 (18 weeks, peaks at 40 miles per week), Jeff Galloway Run-Walk-Run (uses walk intervals throughout), and Hansons Beginner (18 weeks, higher mileage but shorter long runs). Most plans have 4-5 running days per week with 1-2 rest or cross-training days. Choose a plan that fits your schedule realistically. Missing more than 20% of scheduled runs significantly reduces your readiness.

Choose a flat course for your first marathon (minimizes difficulty). Popular beginner-friendly marathons include Chicago, Berlin, and many local fall marathons. Check the time limit (typically 6-7 hours for large marathons). Registration costs 100-250 USD for major marathons. Some fill up months in advance. Fall marathons (October-November) offer cooler temperatures ideal for distance running. Register early to commit and create accountability.

A typical week includes: 3-4 easy runs (conversational pace, 60-90 seconds slower than race pace), 1 tempo or speed workout (comfortably hard pace for 20-40 minutes), and 1 long run (weekend, gradual weekly increase). Easy runs should feel genuinely easy. Most beginners run their easy runs too fast, leading to fatigue and injury. If you cannot hold a conversation, slow down.

The long run is the cornerstone of marathon training. Start at 8-10 miles and increase by 1-2 miles per week, with a cutback week (reduced mileage) every 3-4 weeks. Long runs teach your body to burn fat as fuel, strengthen connective tissue, and build mental endurance. Run long runs 60-90 seconds per mile slower than your goal race pace. Walk breaks during long runs are completely acceptable and strategic.

Most plans peak with a 20-mile long run 3-4 weeks before race day. This run is a dress rehearsal: practice your race-day nutrition, hydration, clothing, and pacing. You do not need to run the full 26.2 miles in training. The 20-mile long run, combined with the taper and race-day adrenaline, prepares you for the final 6.2 miles. Running more than 22 miles in training increases injury risk without proportional benefit for first-time marathoners.

During runs longer than 60-90 minutes, your body needs carbohydrate fuel (30-60 grams per hour). Options: energy gels (GU, Maurten, Huma: 1 gel every 30-45 minutes), chews (Clif Bloks), or real food (banana, dates). Always take gels with water, not sports drink. Test your nutrition plan during training long runs, never on race day. Stomach issues during marathons are almost always caused by untested nutrition. Find what works and stick with it.

The taper allows your body to fully recover and build glycogen stores while maintaining fitness. Week 3 before race: reduce total mileage by 20-25%. Week 2: reduce by 40%. Race week: run only easy short runs (2-4 miles) with complete rest 1-2 days before the race. You will feel restless and may doubt your fitness. This is called 'taper madness' and is completely normal. Trust your training.

Increase carbohydrate intake to 70-80% of calories for 2-3 days before the race to maximize glycogen stores. This means extra pasta, rice, bread, potatoes, and pancakes (not just a big dinner the night before). Aim for 3-5 grams of carbs per pound of body weight per day. A 150-lb runner should consume 450-750 grams of carbs per day. Avoid high-fiber foods and anything new that might cause stomach issues.

Arrive 90 minutes before the start for parking, gear check, bathroom lines, and warm-up. Pin your bib to the front of your shirt. Apply anti-chafe products (Body Glide or Vaseline) on thighs, armpits, nipples, and feet. Start at the back of your corral if you are a first-timer. Run the first 3 miles slower than your goal pace (starting too fast is the number one race-day mistake). You can always speed up after mile 18 if you feel good.

Drink at every aid station (every 1-2 miles) but do not overdrink (small sips, not full cups). Take your practiced gel or chews at the same intervals you trained with. Most marathons offer water and sports drink at aid stations and gels at select stations. Carry your own nutrition if the race's offerings differ from what you trained with. Dehydration slows you down but overhydration (hyponatremia) is medically dangerous.

Miles 18-22 are where glycogen stores deplete and running becomes a mental battle. This is the wall. Strategies: break the remaining distance into small goals (just make it to the next aid station), use a mantra (a short motivating phrase), focus on form (upright posture, quick turnover), and draw energy from the crowd. Walk breaks through the wall are fine. The last 4 miles are fueled by mental determination and the knowledge that the finish line is close. This guide is informational only, not medical advice.