How to Train - Full Marathon Training Plan

For many, a marathon is an unbelievable and unapproachable task. But that does not have to be the case. In reality, anyone can run a marathon. It is actually believed that the human species is designed specifically for the task! But just because we have the ability to doesn’t mean we don’t have to train to get there.

This guide is designed to answer questions and help you reach this goal of completing the daunting 26.2-mile race. At the end, a downloadable PDF training plan is attached to help you stay on task and finish your marathon.

The Four Aspects of Marathon Training Plans

Base Mileage

Most marathon plans are set over 12 to 20 weeks of training. The one provided by GCE is 16 weeks long. Over these weeks the goal for novice marathon runners should be to build up to running roughly 50 miles per week. This is what is considered base mileage.

Base mileage is increased every week through the plan by roughly 10-20%. The goal of 50 miles per week is eventually reached roughly 2-3 weeks out from your race to provide time to recover from the training.

Most of these miles are run at a relatively easy pace. The runners should aim to be able to hold a conversation for the majority of their training runs.

Long Runs

Each training week should consist of at least one long run. The importance of the long run is vital to preparing not just the body but also the mind for a marathon. If you wish to learn more of the vitals of the long run check out the post How To Run Further: The Power Of The Long Run.

Long runs should be increased by 1-2 miles each week eventually reaching a peak. For marathon training, the peak long run should not exceed 20 miles. Yes, only 20 miles. Trust the process. When the race comes you will be able to cover the other 6 miles just fine.

Tempo Runs

Most training runs, as explained in the Base Mileage section, should be done at a relaxed pace where a conversation can be held. But at least one run a week should be at tempo. A tempo run is a run that is usually at or close to the goal marathon pace. These faster paced runs are used to build up your body’s resistance to the lactic threshold. The goal of a tempo run should be to be challenging yet sustainable.

Be sure to use the first mile to warm up and the last mile to cool down.

Tapering

Tapering is an unknown construct to most new runners. Most inexperienced runners think they should keep their max mileage up until race week, but they should not. Tapering is a form of rest and recovery where in the last few weeks (usually 2-3) of a training plan the miles are drastically decreased. This decrease in total volume allows your body to recover and perform at tip-top shape during the race.

Tapering is one of the most important aspects of training that doesn’t get discussed enough. The process of reducing your volume does wonders for the body and also helps it perform better when race day comes.

Marathon Hydration and Fueling

Another aspect of marathons is the fueling process. Many new runners don’t have a proper fueling plan in place before their race and end up blowing up because of it. Running far doesn’t just include the ability to push through but also keep yourself hydrated and fueled the entire way.

For some runners, this fuel can come from different running gels and others use whole foods like fruits. These fuels provide much needed sugars, carbs, and sometimes even caffeine. Figuring out what fuel source works best for your own body should be done through the training block you provided. Just like anything else in life, you have to practice before race day.

Hydration is also a key aspect of running, especially if it’s a hot day. Water is very important, but water is not the only key to hydration. As your body sweats it releases salts and electrolytes through your sweat. Runners must replenish these salts and electrolytes to be sufficiently hydrated during a race. That is where sports drinks like Gatorade come into play. Again finding which electrolyte drinks work best with your body should be done and practiced during your training block.

Do not wait until race day to figure out your hydration and fueling. Have a plan and practice it.

Marathon Training Plan

A set training plan is a game changer when you are training for your first marathon. The image below is a plan built and used by the team at GCE to help novice runners train for their first full marathon. A PDF version of the image is available for free download by clicking on the image. Now Go Challenge Everything and start training!