Your first marathon
Training for Your First Marathon
Most beginners can train for a first marathon in 16 to 20 weeks if they can already run around 10 km comfortably. The secret is not speed. It is running most of your kilometres slowly, building the long run gradually, and practising your race day fuelling before race day.
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Can a beginner run a marathon?
Yes. If you can run 30 to 60 minutes without stopping a few times a week, you have a starting point. If not, build to that first with a 10K or half marathon. The marathon rewards patience more than talent.
How many runs a week for a first marathon?
Most first timers do best on four runs a week: two easy runs, one session with some faster running, and one long run. Add one or two short strength sessions and you have a complete week.
The five mistakes first time marathoners make
- Running easy days too fast, so the hard days and long runs suffer
- Building the long run too quickly
- Never practising gels or drinks before race day
- Starting the race too fast because everyone else does
- Training through niggles instead of adjusting the plan early
What is a good first marathon time?
The best first marathon time is the one you finish smiling and want to beat. Many first timers finish somewhere between four and five hours. If you have a recent half marathon time, the pace calculator will give you a realistic target.
Should I walk during my first marathon?
Walking through drink stations or using a planned run walk strategy is completely fine, and for many first timers it is the fastest way to the finish line. Plan it in training so it feels normal on the day.
Questions runners ask
Can a beginner run a marathon in 16 weeks?
Yes, if you can already run about 10 km comfortably. Without that base, build up first or allow 20 weeks or more.
How long does it take to train for a first marathon?
Usually 16 to 20 weeks of structured training on top of an existing running base.
What is a good first marathon time?
Any finish is a good first marathon. Many first timers finish between four and five hours. A recent half marathon is the best guide to a realistic target.
Should I walk during my first marathon?
Walking through drink stations or a planned run walk strategy is fine and can make you faster overall. Practise it in your long runs first.
How many runs a week for a beginner marathon?
Four is a good number for most beginners: two easy runs, one quality session and one long run, plus some strength work.
Do I need a coach for my first marathon?
Not essential, but a coach stops the common first marathon mistakes and gives you someone to ask when things do not go to plan.
Ready to train with a coach?
Talk it through with me on a free video call. No pressure, no lock in contract.