Are you uncertain about where to begin if you are thinking about taking on the challenge of a marathon? Are you a complete novice in running and still want to set an extensive goal for yourself?
If you’re the type of person who likes to think methodically, then this guide is perfect for you. Our aim is to provide you with all the necessary information to progress from a sedentary lifestyle to being able to complete a full marathon of 26.2 miles in just a few months. Even if you don’t have a specific marathon event in mind, you can still use this plan to prepare for a virtual marathon.
Can beginner runners complete a marathon?
Is it possible for someone who has never run before to attempt running a marathon? Although they could try, it is highly unlikely that they would complete it without sustaining significant injuries or health problems. However, is it possible for a complete beginner to train and eventually run a marathon? Absolutely, as long as they are willing to dedicate several months to preparation and have a strong commitment.
Training is crucial in this case – even if your goal is just to walk a marathon, it is still necessary to prepare your body for the extended distance and varying weather conditions. Therefore, if you aim to run the entire marathon, training becomes even more essential.
It may seem intimidating, but it is entirely possible to go from being sedentary to completing a marathon within a year by following a month-by-month plan and dedicating regular training time each week.
What to know before starting your very first marathon training plan
You will notice that all of the aforementioned plans contain numerous tips for you to adhere to before commencing each challenge. Nevertheless, a few of our essential suggestions include:
Taking one day off from intense physical activity is important for allowing the body to recover and avoid overexertion.
Ensure that you incorporate rest days into every phase of your training regimen, by thinking strategically and following a step-by-step approach.
Taking these steps is crucial for enabling your body to recuperate and heal as you strive to increase your running distance and duration. Although it may be tempting to avoid them, they play a vital role in your training. If you are reluctant to fully take the day off, rest days provide a wonderful chance to enhance your flexibility and mobility through exercises such as gentle pilates or yoga that focus on stretching and strengthening.
Novice 1 marathoners take a break on Mondays and again on Fridays. This break serves two purposes: to recover from the long runs over the weekend and to gather energy for the upcoming runs. Scientists propose that it is during this resting period (which lasts between 24 to 72 hours after intense exercise) that the muscles undergo regeneration and become stronger.
In order to run hard, coaches advise that you must be well rested. It is the challenging runs, like the long run, that help you make progress. Consistency is key for success in any training program, so as long as you maintain consistency throughout the entire 18-week program, you can opt for additional rest, which can be advantageous.
Include different types of training in your plan by thinking step by step.
Running alone can help you reach the finish line, but it will be easier if you have also focused on improving your strength and fitness. The running plans offer detailed suggestions, but any type of fitness class or activity that enhances both your strength and cardiovascular endurance will be beneficial.
Cross-training, in the Novice 1 training program, takes place on Sundays. Cross-training refers to any form of aerobic exercise that allows you to use different muscles while resting after your long run. It is also possible to reverse the order and cross-train on Sundays and run long on Saturdays.
The top cross-training exercises include swimming, cycling, and walking. It is not advisable to choose activities that involve sudden or lateral movements all the time. It is not necessary to perform the same cross-training routine every weekend. In fact, you can even combine two or more exercises, such as walking and light jogging or swimming and using an exercise bike at a health club.
Strength training is essential for attaining optimal fitness and longevity; however, if you are inexperienced in weightlifting, it is advisable to postpone starting until you have acquired some experience. It would be better to wait until after you have achieved certain accomplishments in this field. For individuals who already frequent the gym, Tuesdays and Thursdays are suitable for incorporating strength training into their routine, following their short runs on those particular days.
During the middle of the week, it is advisable to train at a relatively relaxed pace. As the mileage on the weekend increases, so does the mileage on the weekdays.
When you calculate the numbers, you will realize that the total mileage covered during the week is approximately equal to the distance covered during long runs on the weekends. On Wednesdays, midweek workouts gradually increase from 3 to 10 miles. Similarly, there are slight advancements on Tuesdays and Thursdays, although they are designated as “easy” days.
Include a combination of indoor and outdoor training in order to maintain the same meaning.
Although both treadmill and road running have their own advantages, it can be beneficial to incorporate both into your routine. Utilizing a treadmill allows you to continue training regardless of inclement weather conditions, such as blizzards, while also enabling you to precisely set your desired pace and incline.
Although many marathon events take place between spring and autumn, outdoor runs provide the opportunity to train in diverse environments and varying weather conditions. It is important to note that even in the UK, where weather can be unreliable, being prepared to handle windy or wet conditions can greatly enhance your performance on race day.
If you are injured or in pain, always cease training.
As you begin your training plan, it is normal to experience some muscle soreness and aches, particularly in the initial stages. However, you can still continue to exercise even if the discomfort is mild.
If you experience sharp pains in any part of your body, it is advisable to consult your doctor or physio before continuing your training. It is important to prioritize recovery instead of trying to push through, as this could result in more severe and lasting injuries.
Runs that are extended in duration
The program’s main focus is the weekend long runs, which increase in distance gradually from 6 miles in Week 1 to 20 miles in the peak Week 15. Following this, there is a 3-week taper period before the marathon to prepare for the race.
It is possible to occasionally skip a workout, but it is important not to cheat on the long runs. It should be noted that while the distance covered in weekly long runs increases gradually, every third week is designated as a “stepback” week in which the mileage is reduced. This allows for the accumulation of strength to prepare for subsequent increases in distance.
Operate at a reduced speed.
Normally, it is suggested that runners perform their long runs at a pace that is typically 30 to 90 seconds or even more per mile slower compared to their marathon pace. Nevertheless, the issue with giving this guidance to inexperienced runners participating in their first marathon is that they are unaware of their marathon pace as they have never run a marathon previously.
There’s no need to worry. Just make sure to do your long runs at a pace that feels comfortable, allowing you to chat with your training partners. The key is to complete the recommended distance, without caring about the speed at which you do it.
Walking
Do not feel ashamed about taking walking breaks while attempting to complete a marathon, as it is a completely acceptable approach. This strategy is also effective during training runs. Although certain coaches advise walking for one minute every ten minutes, or alternating between walking for 30 seconds and running for 30 seconds before walking again, runners often opt to walk when they reach an aid station.
The reason why it is easier to drink while walking compared to running is because walking allows your body to rest. Following this strategy in training is advised as it enables you to continue running in a more comfortable manner. It is recommended to walk at your own discretion rather than being compelled to do so by your fatigued body.
Races are to be approached by thinking in a step-by-step manner, without adding or removing any information, in order to maintain the same meaning.
When following a step-by-step thought process, rephrasing the text provided while preserving the same meaning results in the following: Participating in races can pose difficulties, especially when one reduces training before a race and requires additional recovery afterward. However, certain races prove advantageous as they serve as a convenient means of acquainting newcomers with the racing experience.
If there is no half marathon taking place in your area during that week, you have the option to adjust your training schedule to align with the local race calendar. A benefit of participating in a half marathon is that you can utilize an online pace calculator (the most reliable being the one developed by Greg McMillan) after the race to estimate your marathon pace and finishing time.
Nutrition is involved.
Maximizing your performance while training for a marathon can be achieved by having the right nutrition, which fuels your runs and aids recovery. To learn more about what to eat when training for a marathon, visit our blog.
The best plan for beginner’s marathon training
For beginners, we suggest starting with a smaller objective and gradually working towards completing a marathon. Allocate a specific timeframe to accomplish a 5K, then progress to a 10K, and eventually to a half marathon distance, before aiming for a full marathon. Hence, the most efficient strategy is to combine three of our well-received training plans.
- Start with our 5K training plan – it takes 6 weeks and will guide you to running for around 30-40 minutes without stopping.
- Then pick up with our 10K training plan, which starts focusing on building up distance rather than time, taking you from 5K to 10K over the space of 8 weeks.
- Finally, move on to our 20 week full marathon training plan, which picks up where the 10K plan finished, guiding you from running 5 miles right through to completing your first 26.2-mile marathon.
If you are unsure about attempting a full marathon, our half marathon training plan is a suitable continuation of the 5K plan. It incorporates a mixture of time and pace emphasis for certain runs, as well as distances for others.
Over the course of 13 weeks, you gradually increase your running distance until you are able to complete the 13.1 miles or 21 kilometers required for a half marathon. This serves as a solid foundation and allows you to assess whether pursuing a full marathon is something you’re interested in.
