This should be done once every 7–10 days, extending the long run by a mile or two each week. Your next step is to build up to a weekly long run. When building base mileage, never increase your weekly mileage by more than 10 percent from week to week. You should run at an easy enough pace to be able to carry on a conversation. The vast majority of these runs should be done at a relaxed pace. Three-to-five runs per week is sufficient. Beginning marathoners should aim to build their weekly mileage up to 50 miles over the four months leading up to race day. Most marathon training plans range from 12 to 20 weeks. Adequate rest helps prevent injuries and mental burnout. Practice intervals and tempo runs to increase your cardio capacity.
Do a long run every 7–10 days so your body can adjust gradually to long distances.
Build your weekly mileage over time, running three-to-five times per week. The primary elements of marathon training are: The Four Building Blocks of Marathon Training
To help you get used to the race vibe and identify your preference, run a few shorter races, cheer on a friend or volunteer at marathons.Ĭhoosing a marathon close to home may offer a "home field advantage" with the opportunity to run on familiar roads on the other hand, choosing a "destination" race can really stoke your motivation fire in the months leading up to race day. Marathons range from quiet, low-key races on backcountry roads to spectator-lined urban races with tens of thousands of runners.
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