Marathon Training Overview for First-Timers

What a first marathon asks of you: time, structure, long runs, fuelling and honest expectations.

A marathon is 42.2 kilometres, or 26.2 miles. It is a serious undertaking, and preparation matters more than bravery.

Are you ready to start?

It helps to have run regularly for at least six months and to be comfortable with a half marathon, or close to it. If you have any health concerns, speak to a doctor first.

How long to train

Most plans run 16 to 20 weeks.

Weekly structure

Three to five runs a week
A weekly long run, growing to about 30 to 35 kilometres
Mostly easy running
Rest days and easy weeks

The long run

Long runs are the heart of marathon training. Build gradually, with every third or fourth week easier.

Pacing

Most first-timers do best to start slower than goal pace and hold steady. The second half is where marathons are decided.

Fuelling

Practise during long runs:

water and sports drink
gels, chews or real food
a plan for how often you take them

Training mistakes

Increasing mileage too fast
Skipping rest
Doing too many hard runs
Ignoring pain

Taper

Reduce volume over the final two to three weeks to arrive fresh.

Honest expectations

The last part is hard. Many first-timers slow down. Finishing, not time, is a great first goal.

Tracking

Keeping a record of your training lets you see how you have built up and gives you confidence at the start line.

Tips

Be patient and consistent.
Look after your sleep and food.
Have a plan for race day nutrition.

Track every run, walk and jog with Run Tracker →