Go the distance: Beginner marathon training plan

Words by Laura Markwardt. Photography by Colin Wong.

Why run a marathon?

Whether it’s emulating your running heroes, marking life milestones, or making new memories with friends – it’s useful to keep the ‘why’ you run a marathon close to hand as fuel at every stage of your marathon journey. Taking on – and finishing – the iconic distance of 26.2-miles (42.2km) can be positively life-changing. And with the right mindset, the weeks and months it takes to get you to that point become part of that package. There are no shortcuts, but this guide is the surest way to get marathon-ready. 

 How long does it take to train for a marathon?

It’s estimated that it takes the average beginner about 17 weeks of training to get themselves mentally and physically primed for a marathon. With good health and the right preparation – plus hundreds of hours and kilometers logged on your fitness tracker – you’ll likely run 42.2 km in around four hours (the world average marathon time across all ages and genders is 3 hours, 48 minutes, 20 seconds). 

The modular plan below will help you get race-ready no matter what ‘level’ of beginner you may be and allows you to start with as much (or as little) time as you may need or have.

When to start training for a marathon

If it’s your first marathon, and you’ve not run this distance before, it’s best to start at the beginning of this plan – 16 weeks out from the big day. If you’re considering starting the plan later than this (disclaimer up front: cutting corners when training is a bad idea) then there’s still lots of value and insights for you as a beginner runner here. 

Note: If the marathon seems too much for you now, see our half-marathon training guide. It’ll get you half-marathon-ready, after which, you may want to pick up your marathon training where the half-marathon guide ends.

Run-life balance

On athlete and running royalty, Hellen Obiri won the 2023 Boston Marathon’s women’s race, and just a few months later, went on to win the New York Marathon too, with a time of 2 hours, 27 minutes and 23 seconds. That makes Obiri the first woman to win both Boston and New York Marathon Majors in the same year since 1989.

Achievements like this inspire many runners to up their distance, or just lace up and get outside themselves. At the same time, it’s worth noting that professional athletes commit every waking hour to the pursuit of distance glory. Regular marathon runners balance careers, friends, caregiving and other commitments around their goals. 

On athlete, Samuel Fitwi, began his marathon training alongside his career in construction, “Combining training with work was tough,” he explains, “My first runs over 30 kilometers were super tough. My body took a long time to recover from that, and I just wasn’t feeling great.” After becoming professional and dedicating all his time to training, in 2023, Samuel ran his first-ever marathon in 2 hours 12 minutes and 14 seconds. 

This is proof that at every level, demands on your lifestyle (and competition for your time and energy) can make a difference to your results. Be compassionate with yourself, and focus on the finish line, rather than your finish time. Train smart, and there’ll be many more races to come.

The Marathon Training Guide: 16-week marathon training plan 

Below are the breakdowns of marathon preparation starting from four months out. Think of them as a weekly breakdown of how far you should be running, to make sure you’re covering enough distance, ready for the action come marathon day. 

Some guides suggest you combine your running schedule with interval training or hill sprints, Fartleks or track runs. Being a beginner’s guide, this keeps things simple and focuses only on the numbers needed to get you over the line. 

Note that you want to train in your body’s aerobic zone, which essentially means keeping your heart rate relatively low and your pace nice and slow – check out the OFF Story on how running slower can make you faster to learn more about the science behind aerobic training.

How to follow the Marathon Training Guide

- Rest: Take it easy and listen to your body. If you want to do some low-impact cross-training on these days, that's okay, but it’s better to make sure you give your muscles and joints a chance to recover. On Athletics Club Assistant Coach, Kelsey Quinn, who works with OAC athletes including Hellen Obiri, explains, “Recovery’s a huge thing. It sounds basic, but it’s hard to pull off. The athletes doing well are serious about locking into recovery.”  Remember, rest is training too.

- Mixed: One day over the weekend should be dedicated to another kind of sport to complement the running you’re doing. This can be anything from hitting the gym to swimming, cycling to recreational sports with friends. The idea is that you raise your heart rate, and as a rule, the session lasts more than 30 minutes. 

- Saturdays and Sundays: Can be switched as needed. Give priority to the long run over the mixed workout if you’re time-crunched and can only train once over the weekend.

Marathon Training: Four months out (16 weeks left) 

Good news, you’ve got time on your side. This first month is all about helping you get into the rhythm and habit of exercising regularly. 

Marathon Training: Three months out (12 weeks left) 

Things are starting to shape up nicely. Sure, there’s lots of running this month, but you should be becoming acclimatized to it and see improvements in your stamina.

Marathon Training: Two months out (eight weeks left) 

This is the biggest month of running in your whole plan. Stick with it and treat the almost-marathon at the end of the month as a trial for the real deal. Try fueling with gels on your longer runs so your body is used to them on race day. Once this month’s done, there’s only one month left before the marathon.

When should I run the longest run before a marathon? 

Your longest run in your marathon training plan should be when you still have at least four weeks’ training left. This should boost your confidence – and help you better understand your marathon pace on the day – still with time to taper away from your most intense training before the race. 

Marathon Training: One month out (four weeks left) 

Welcome to the home stretch. With three weeks to go, the hard training work is behind you. You’ll be tapering out your training sessions after a few big runs, and running less. At this stage, it’s about maintaining this peak level of fitness ahead of marathon day.

Can I run a marathon with no training?

Running a marathon with no, or insufficient, training is never recommended. You'll likely pick up an injury or be put off running for life. But if you’re determined to show up regardless, here’s some things to consider:

- See a doctor. Get a check-up first to make sure you are not in a high-risk group for experiencing cardiac complications (a risk of the marathon that should not be underestimated, especially with little or no training).  

- Go slow. The race is long and with minimal training, you’ll likely find it hard to press through the walls you’ll hit. Pace yourself to keep your heart rate down, and don’t be afraid to walk parts if your body is telling you to. Remember that the high-fiving, high-energy atmosphere of the race at the start line can tempt even experienced athletes to bounce off at a pace that’s too fast to maintain for the miles ahead.

- Audio. One way to make sure your pace isn’t too fast is to listen to music with a max of 80-100 beats per minute (a moderate track). Making sure the music is also interesting will further help your run as it will distract you from your body and the time of the race. Or try our selection of runners’ podcasts. Note, however, not all races allow runners to wear headphones (often, bone-conduction ones are allowed), so check that in advance. 

- Find a pacer. If there are no official pacers, find someone you guess may be a similar fitness level as you, and stay just behind them. Be warned: looks can be deceiving, drop back and find a new ‘pacer’ rather than increasing your speed to keep up.

-Drink water when your body tells you. You’re likely reading up on all the advice for marathon nutrition you can at this point, and many guides will tell you to drink a certain amount of water at a certain time. For you, it’s different. With little training, you should drink and eat whenever your body tells you to. Stick to that rule. 

- Pack muscle-warming rubs and chafing cream. Your post-marathon body will thank you.

Fit kit: What to wear on marathon day

The importance of high-comfort, high-performance marathon gear should not be underestimated – both for training and racing. Don’t wear anything completely new for the first time on race day, you don’t yet know if it will rub, ride up or generally get in the way. Plus, it’s nice to look pro in the marathon pics – even if your facial expressions in the second half may tell another story. 

Being new to pushing your limits at this kind of distance, we also recommend a running shoe engineered for extra support. Even if you don’t normally need these shoes for shorter runs, extra support to race can help you overcome accumulated fatigue during training and failing muscles come the big day.

What to pack on race day

Established modern marathons have a festival-like atmosphere. They’re well-structured and organized, often with aid and fuel stations every few miles along the course. However, some carry less of what you require than others, so read up before you start on what each aid station provides (water, electrolyte drinks, fruit, salt pills, chocolate, massages). Usually, they should have each of these things, but, for the sake of argument, if a race only had water stations, here are the very basics you should have in your pack or pockets for during the race: - 2 x energy gels (at least, and ideally gels containing magnesium or potassium.)

- 2 x protein bars

- 4 x Band-Aids

- 1 x lip balm (can also be used for chafing)

How to recover from your first marathon

Finally, it’s all about running the race you’ve been training for, and taking the time to recover afterward. Celebrate your ‘wins’ and don’t be surprised if you find yourself signing up for another race before you know it. 

Check out our guide on how to recover from a marathon. We also recommend what to expect from your first marathon to further prepare yourself for the fun times – and the unforgettable feeling of accomplishment – that lies ahead.