Improver · 6 min read
Your first marathon: what to expect
How to prepare for 26.2 miles over 16 to 20 weeks: the base you need, peak long runs, the taper, fuelling and pacing on the day.
The marathon is 42.2 kilometres, or 26.2 miles, and preparing for it is a commitment. Most first-time marathon plans run for 16 to 20 weeks, and work best if you already run regularly and have completed a half marathon or similar.
Build from a solid base
Before a marathon block, it helps to be running comfortably three or four times a week. From there, your weekly running rises gradually, with lighter weeks built in every few weeks to absorb the training.
The long run
Your long run builds slowly towards a peak of around 29 to 32 kilometres, usually three to four weeks before race day. Run it easy: its job is to build endurance and confidence, not to prove anything. Many plans include one or two of these peak runs rather than several.
Taper properly
Over the final two to three weeks, reduce how much you run while keeping some shorter, faster running to stay sharp. Feeling restless or heavy-legged during a taper is common and normal. Resist the urge to squeeze in extra training.
Fuelling and pacing
- Many runners aim for roughly 30 to 60 grams of carbohydrate per hour during the race. Practise your exact plan on long runs.
- Drink to thirst and know where the drinks stations are.
- Start conservatively. The second half of a marathon is where an even pace pays off.
This guide is general information, not medical advice. Speak to a doctor before starting a new training programme, especially if you have a health condition or injury, and stop if you feel pain, dizziness or chest discomfort. See our terms of use.