How to train for a marathon?

Training for a Marathon

The Big Picture

Training for a marathon requires dedication and discipline. You must put in the time and effort if you want to succeed. Generally, it is suggested that a beginner should allow for a total of 20 weeks to prepare for a marathon. During this time, it is important to focus on several factors:

  • Time/Distance – Gradually increase the distance and duration of your runs each week.
  • Intensity – Aim to crisp up your speed and endurance.
  • Recovery – Always remember to rest and include recovery weeks in your training plan.
  • Nutrition – Eat healthy foods and consume enough calories to sufficiently fuel your runs.

Getting Started

The key is to gradually increase your distance and intensity over time. Start with a distance/duration that you can easily handle and give yourself four to five days a week to train. You should also include two rest days and one recovery day per week.

It is also important to keep a log of your runs so you can track your progress and make necessary adjustments to your training when needed.

Important Training Tips:

  • Make sure to warm-up and cool-down before and after each run.
  • Incorporate strength and flexibility exercises into your routine.
  • Vary your training by running on trails and hills, track work and speed drills.
  • Include one long run per week to build your endurance.
  • Wear proper running gear and hydrate regularly.
  • Be consistent and listen to your body.


Training for a marathon is a long and demanding process. You must be consistent and always strive to improve your performance. With the tips outlined above, you can begin to train for a marathon with confidence and look forward to achieving your running goals.


Mostafa Saady, Egyptian Software Engineer, supersonic self-learner and teacher, fond of learning and exploring new technologies and science. As a self-taught professional I really know the hard parts and the difficult topics when learning new or improving on already-known languages. This background and experience enables me to focus on the most relevant key concepts and topics.

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