Scouring the internet, you’ll find endless lists of marathon training advice and countless approaches to take—but which one is right for you?
According to research from SportsShoes, 1 in 10 runners in the UK have completed or are training for a marathon. Are you one of them? If you’re thinking about joining the marathon club, you might struggle to imagine yourself crossing that finish line.
Whether you’re a complete beginner, a seasoned runner looking to improve, or somewhere in between, we’ve put together a handy guide to help you navigate your training plan. We’ll explore different training approaches, highlight common mistakes, and give you the tools to make your marathon journey a success.
Because marathon training isn’t just about running long distances—it’s about building endurance, mastering pacing, fuelling your body properly, and, most importantly, enjoying the process. For your plan to get started, read on…
Getting started with marathon training
At this initial stage you’ll want to take a moment to assess your current fitness level. Be truthful with yourself – this is a marathon not a sprint – and preparation will be fundamental to achieving your goal. You’ll want to ask yourself:
- Have I run long distances before, or am I starting from scratch?
- What’s my goal: just to finish, hit a specific time, or feel strong throughout?
- How many weeks do I have to train?
A marathon is 26.2 miles (or 42.2 km), and it’s no small feat. But with the right plan and mindset, you’ll get there!
How long to train for a marathon?
The London Marathon provides a 16-week training plan for 3 levels of runner as a benchmark of time to get started. However, for beginners and improvers you may find you need longer. This is the average suggested timeframe to work towards:
- Beginners: 20–24 weeks (start slow, build gradually)
- Intermediate runners: 16–20 weeks (solid base required)
- Advanced runners: 12–16 weeks (intense, focused training)
It will all depend on your experience and how you’ve assessed your current fitness. If you’re already comfortable running 10Ks or half-marathons, you might need less time to prepare. Just ensure you allow for proper adaptation and recovery.
Choosing the right marathon training plan
A structured training plan is essential but how you approach you training will depend on your experience.
Beginner marathon training plan
Starting from scratch? No worries! Key elements include:
- Slow and steady mileage build-up
- Long runs every weekend gradually increasing distance
- Rest and recovery days – just as important as training!
- Strength and flexibility work – helps prevent injury.
Remember, consistency is key. And don’t stress about speed- just focus on getting the miles in!
Advanced marathon training plan
If you’re aiming for a PB, you’ll need to push yourself. Expect:
- Higher mileage weeks (50-70 miles for experienced runners)
- Speed intervals and tempo runs
- Strength training to improve power
- A focus on refining race-day strategy
Training for a marathon – different approaches
Time-based training approach
What is it? Training runs are measured in minutes or hours rather than miles/kilometres.
Who is it for? Ideal for beginners, those focusing on effort rather than distance, or runners managing busy schedules.
Pros:
- Focuses on effort and consistency rather than chasing miles.
- Encourages pacing awareness.
- Helps prevent overtraining by limiting time on feet.
Cons:
- Less precise for race-specific distance goals.
- May not build the exact endurance required for marathon distance.
Distance-based training approach
What is it? Training plans prescribe weekly mileage and specific distances for each run.
Who is it for? Ideal for structured runners and those with a race performance goal.
Pros:
- Ensures mileage progression aligns with marathon demands.
- Provides clear performance tracking.
Cons:
- Can lead to overtraining if not balanced with rest and recovery.
- May be difficult for those who don’t have consistent pacing.
Heart Rate-Based Training (HR Training)
What is it? Uses heart rate zones to ensure optimal training effort and recovery.
Who is it for? Runners looking for a personalised and scientifically backed training method.
Pros:
- Prevents overtraining by ensuring easy runs stay easy.
- Helps optimise fat-burning and endurance-building zones.
Cons:
- Requires a heart rate monitor.
- Can be tricky to calibrate for beginners.
Hybrid Training (Mixing Time, Distance & HR)
What is it? A combination of different methods, such as distance-based long runs, time-based recovery runs, and HR monitoring for effort control.
Who is it for? Those looking for flexibility and a balanced approach.
Pros:
- Allows for customisation based on fitness and schedule.
- Reduces injury risk by mixing approaches.
Cons:
- Requires a bit of self-knowledge and experience to tailor correctly.
High-Intensity Interval Training (HIIT) Focused Plans
What is it? Incorporates intense speed and interval workouts alongside endurance runs.
Who is it for? Experienced runners looking for speed improvements or those short on time.
Pros:
- Improves running economy and cardiovascular fitness.
- Reduces time spent on long runs while maintaining performance.
Cons:
- High injury risk if not combined with proper recovery.
- Not ideal for beginners.
A good plan should include long runs, speed work, easy runs, rest days, and cross-training.
Endurance training for a marathon
Endurance is the backbone of marathon running. Without it, the final miles will feel like an insurmountable challenge. Building endurance is all about consistency, patience, and gradually increasing your body’s ability to sustain long efforts. The key to success? A structured long-run strategy, proper recovery, and smart pacing. Here are some golden rules to follow:
- Gradually increase distance: add 1-2 miles per week
- Slow it down: long runs should be at a comfortable pace
- Include back-to-back long runs: to mimic fatigue you’ll feel on race day
Pacing training - running smart, not just fast
Mastering your pace is the difference between finishing strong and hitting the dreaded ‘wall’ in a marathon. It’s not just about running fast but about running efficiently. Training your body to maintain a steady pace will conserve energy and help you finish the race feeling strong. Here’s how to develop smart pacing skills:
- Learn negative splits: start slow, finish strong
- Use interval training to boost speed endurance
- Listen to your body: heart rate training can help control effort
Diet and hydration for marathon training
Your nutrition is just as important as your training plan. What you eat and drink before, during, and after runs can make or break your performance. Carbohydrates fuel your muscles, hydration keeps you moving, and experimenting with different nutrition strategies will help you find what works best for your body. Keep these essentials in mind:
- Carbs are your friend: especially before long runs
- Hydration matters: start every run well-hydrated
- Test nutrition strategies: find what works for you before race day
Race preparation
The final weeks before race day are all about fine-tuning your preparation. This is the time to ensure that your body is well-rested, your kit is race-ready, and your mind is in the right place. The more prepared you feel, the more confident you’ll be when you step onto that start line. Key focus areas include:
- Tapering: gradually reduce mileage to ensure fresh legs
- Gear check: break in shoes and test race-day kit
- Mental preparation: visualise success!
The 6-month marathon training checklist
A handy breakdown of what to focus on each month:
- Months 1-2: Base mileage, build consistency
- Months 3-4: Increase long runs, introduce speed work
- Month 5: Peak mileage, longest runs
- Month 6: Tapering and race prep
- Purchase marathon insurance
Common marathon training mistakes
Marathon training is a learning curve, and mistakes can happen. Being aware of the most common pitfalls can help you avoid setbacks and stay on track for success:
Overtraining
It’s tempting to push yourself harder, but increasing mileage too quickly or running too hard too often can lead to injury and burnout. Stick to gradual progression and prioritise rest days.
Neglecting Recovery
Rest days and recovery runs are just as important as long runs. Your body needs time to repair and adapt.
Ignoring Nutrition
Not fuelling properly before, during, and after runs can lead to energy crashes, dehydration, and poor recovery. Experiment with nutrition strategies early in training.
Skipping Strength & Mobility Work
Incorporating strength training and flexibility exercises reduces the risk of injury and improves running efficiency.
Not Testing Gear in Advance
Wearing new trainers or kit on race day is a big no-no. Always test your gear during training to ensure comfort and performance.
Starting Too Fast on Race Day
Adrenaline can make you go out too fast, leading to exhaustion in the later miles. Stick to your pacing plan and trust your training.
By avoiding these common mistakes, you’ll give yourself the best chance of crossing that finish line feeling strong and accomplished!
Final weeks, Race day & Recovery
Tapering and Race Week Strategy
- Reduce mileage but keep intensity
- Fine-tune hydration and carb-loading
- Prioritise sleep and recovery
Race Day: What to Expect and How to Execute Your Plan
- Stick to your pacing strategy
- Fuel consistently throughout
- Embrace the crowds, enjoy the experience, and push through the tough miles!
Post-marathon recovery
After the marathon, recovery is key:
- Active recovery – gentle movement, stretching, hydration
- Listen to your body – some need a week off, others feel ready sooner
- Plan your next challenge – keep the momentum going!
Get Specialist Marathon Insurance from SportsCover Direct
Running a marathon is one of the more intense endurance events out there and the risks of needing medical attention could be higher. If you’re running a marathon abroad there are additional risks from expensive medical bills to cancellation concerns, as well as travel plans being disrupted, or of your luggage being lost, stolen or damaged in transit.
At SportsCover Direct, our affordable marathon travel insurance policies can protect you against unexpected incidents during your trip and even compensate you for your race fees if your chosen marathon is cancelled or you can no longer attend. If you’re competing in the UK, you can opt for our Sports Accident policy
Check out our marathon insurance policies today, then get to work planning 26 miles to remember.
This blog has been created as general information and should not be taken as advice. Make sure you have the correct level of insurance for your requirements and always review policy documentation.