Running a marathon is one of the most rewarding physical and mental challenges an athlete can undertake. Whether you’re chasing a personal best or just hoping to finish strong, Miles of Preparation is key. A 26.2-mile journey doesn’t begin on race day—it starts months earlier with consistent training, thoughtful planning, and an understanding of your body’s needs. If you’re ready to take the first step, here’s how to train smart and set yourself up for marathon success.
Start with a Plan
Every successful marathon journey starts with a well-structured training plan. These plans typically span 16 to 20 weeks and are designed to gradually increase your mileage, allowing your body to adapt and build endurance for race day. The structure and intensity of a training plan should reflect your fitness level and experience, but all effective programs share a focus on gradual progression, consistency, and proper recovery.
If you’re just starting out, aim for three to four runs per week, steadily increasing your mileage to avoid burnout. More seasoned runners may follow a five to six-day schedule that includes a mix of easy runs, long-distance sessions, and speed workouts. To stay injury-free, follow the golden 10% rule—avoid increasing your weekly mileage by more than 10% at a time. For a more personalized and effective approach, consider working with a personal trainer in Lehi who can tailor a marathon plan to your unique goals, schedule, and fitness level.
Prioritize Long Runs
Long runs are the cornerstone of marathon training. These weekly runs teach your body how to burn fuel efficiently, build endurance, and strengthen your mental toughness. Most plans include a weekly long run that increases by a mile or two each week, peaking around 18 to 20 Miles of Preparation before tapering.
Schedule your long runs on a day when you have time to rest afterward, and use them to test your race-day gear, nutrition, and hydration strategies. Remember: long runs aren’t about speed; they’re about time on your feet.
Incorporate Cross-Training and Rest
Running every day might seem like the fastest way to get marathon-ready, but rest and variety are just as important. Cross-training—such as cycling, swimming, yoga, or strength training—helps improve your overall fitness while giving your running muscles a break.
Equally important is rest. At least one full rest day per week allows your body to recover and adapt to the stress of training. Listen to your body and don’t hesitate to take an extra rest day if you feel overly fatigued or sore.
Don’t Ignore Speed Work
While endurance is key to marathon success, incorporating speed workouts like tempo runs, intervals, and hill repeats can make you a stronger, more efficient runner. These workouts improve cardiovascular fitness, boost your lactate threshold, and help develop mental focus.
Start with one speed workout per week and tailor it to your fitness level. A simple interval session might include five repeats of 400 meters at a challenging pace, with equal rest between each. As your training progresses, you can increase the intensity or duration.
Focus on Nutrition and Hydration
Fueling your body properly during training is just as important as the Miles of Preparation you log. A balanced diet with the right mix of carbohydrates, proteins, and fats supports recovery and energy levels. As your mileage increases, so does your caloric need—don’t under-eat in pursuit of weight loss during marathon prep.
Hydration is another crucial factor. Start each run well-hydrated, and during longer sessions, replenish with water or electrolyte drinks. On runs lasting over an hour, practice mid-run fueling with energy gels, chews, or easily digestible snacks to prevent fatigue and optimize performance.
Taper Smartly
Tapering—the final two to three weeks of reduced training before race day—gives your body time to recover fully and store energy for the marathon. This period can feel mentally challenging, especially if you’re used to high mileage, but trust the process.
Reduce your volume by 20-30% each week leading up to race day while maintaining intensity. Stay active with light runs and rest as needed. Focus on nutrition, sleep, and staying healthy during this critical period.
Prepare Mentally
Marathon training isn’t just physical—it’s a mental game too. Visualization, mantras, and goal setting can help keep you motivated and focused. Set both process goals (e.g., sticking to your plan, completing long runs) and outcome goals (e.g., finishing time, pacing strategy).
Practice mental strategies during long runs, such as breaking the distance into smaller segments or focusing on one mile at a time. Come race day, these habits will help you push through fatigue and keep going when it counts.
Final Thoughts
Training for a marathon is a journey filled with highs and lows, sweat and determination. The key to success lies in consistency, patience, and listening to your body. With the right plan, balanced approach, and a bit of grit, you’ll be ready to toe the start line with confidence. So lace up, trust the process, and let the miles of preparation lead you to an unforgettable finish.
