In short:
- A beginner marathon runner needs at least 16–20 weeks of systematic training, increasing weekly running volume by no more than 10% at a time.
- Strength training twice a week improves running economy by 2–8% and significantly reduces injury risk.
- During workouts longer than 60 minutes, taking in electrolytes and carbohydrates on time is essential to prevent cramps and exhaustion.
- Recovery – sleep, nutrition and rest days – is just as important as the training itself.
Marathon training is one of the most ambitious physical challenges a beginner can set themselves. To cover 42.195 km, the body needs at least 16–20 weeks of consistent training so that aerobic capacity, muscle strength and endurance can grow safely. In this guide you’ll find a science-based framework to help you complete your first marathon healthily and confidently.
How does marathon training for beginners work and where do you start?
Marathon training rests on three pillars: gradual increases in training load, adequate recovery and targeted nutrition. According to ACSM recommendations, aerobic training volume should be increased by no more than 10% per week to avoid overtraining and injury (Garber et al., 2011). Epidemiological studies of running injuries confirm that a sudden increase in training load is the most common cause of injury in beginners (van Gent et al., 2007).
A typical 18-week plan is divided into four phases:
| Phase | Weeks | Main focus |
|---|---|---|
| Base | 1–5 | Aerobic base, 3–4 running workouts per week |
| Build | 6–12 | Increasing volume, long run up to 28 km |
| Peak | 13–16 | Maximum weekly volume, tempo segments |
| Taper | 17–18 | Volume reduced by 40–50%, recovery |
According to the Estonian Health Board’s physical activity guidelines, adults are advised to get 150–300 minutes of moderate physical activity per week – marathon training exceeds this several times over, which is why systematic recovery is critically important (Estonian Health Board: physical activity).
Why is strength training essential for marathon runners?
Many beginners stick to running alone, but the science is clear: strength training is an integral part of a marathon plan. A systematic review of 26 studies showed that regular strength training improves running economy by 2–8% and significantly reduces the incidence of injuries (Blagrove et al., 2018). Running economy – that is, how efficiently the body uses oxygen when running – directly determines finish time.
A strength training program suitable for beginners includes:
- Single-leg exercises (lunges, step-ups): strengthen the hip extensors and mimic the running movement
- Core exercises (plank, bridge, abs): stabilize the pelvis and spine
- Plyometrics (jumps, box jumps): develop neuromuscular force transmission
Two 30–40-minute strength training sessions per week are enough, and they combine well with a lighter running day. Well-rounded physical preparation also gives you an edge in the broader context of preparing for competition, where a strong foundation ensures stable performance.
How do nutrition and fluid intake support marathon preparation?
Endurance training increases the body’s energy and fluid needs considerably. According to the ACSM position, during workouts lasting more than 60 minutes you should take in 30–60 g of carbohydrates per hour and replace fluid together with electrolytes, to compensate for the sodium and other minerals lost through sweat (Sawka et al., 2007). This is especially important in summer and during longer long runs, when the risk of hyponatremia is real.
The main nutrition principles for marathon runners:
- Carbohydrates – 5–7 g/kg body weight per day, up to 10 g/kg in intense weeks
- Protein – 1.4–1.7 g/kg per day for muscle recovery and adaptation (NSCA/ISSN recommendation)
- Electrolytes – sodium, potassium and magnesium are critical for preventing cramps during longer workouts
During longer workouts, many runners use sports gels, bars or electrolyte solutions. Read more about how to fuel up for the marathon – you’ll find practical advice for both a long training day and race day. You’ll find the basics of general healthy eating, which a marathon runner should build on, here: healthy eating.
How can you avoid the most common injuries during marathon training?
Injuries are the most common reason beginners abandon a marathon plan. The most frequent problems are IT band syndrome (pain on the outside of the knee), stress fractures of the lower leg and plantar fasciitis (heel pain) – all closely linked to increasing training load too quickly (van Gent et al., 2007).
The main prevention strategies:
- The 10% rule – increase your weekly kilometers by no more than ten percent at a time
- Rest days – at least one full rest day per week is a must
- Footwear – replace your running shoes every 600–800 km; the wrong shoes are the main risk factor for plantar fasciitis
- Running technique – good technique reduces the load on the knees and hips; see a coach if the pain doesn’t go away
The analysis by Midgley et al. stresses that building a long-term aerobic base matters more for marathon performance than intense speed work – patience is a beginner’s best ally (Midgley et al., 2007). An inspiring example of well-rounded preparation that respects periodization also comes from Johnnie Jackson’s competition preparation, where the principles of alternating recovery and training load are applied consistently.
References
- Garber CE, Blissmer B, Deschenes MR, Franklin BA, Lamonte MJ, Lee IM, Nieman DC, Swain DP; American College of Sports Medicine. (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc. 43(7):1334–59. PMID: 21694556
- van Gent RN, Siem D, van Middelkoop M, van Os AG, Bierma-Zeinstra SM, Koes BW. (2007). Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review. Br J Sports Med. 41(8):469–80. PMID: 17473005
- Midgley AW, McNaughton LR, Jones AM. (2007). Training to enhance the physiological determinants of long-distance running performance: can valid recommendations be given to runners and coaches based on current scientific knowledge? Sports Med. 37(10):857–880. PMID: 17241101
- Blagrove RC, Howatson G, Hayes PR. (2018). Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Med. 48(5):1117–1149. PMID: 29249083
- Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS; American College of Sports Medicine. (2007). American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 39(2):377–390. PMID: 17277604
Frequently asked questions
How many kilometers a week should a beginner run when training for a marathon?
Most beginner programs recommend 35–55 km a week in the middle of the training period, with the long weekly run building up to 30–32 km about three weeks before the race. It’s important not to increase your training load by more than 10% a week, to avoid injury.
Do you need to run a half marathon before training for a marathon?
It isn’t compulsory, but it is very useful. A half marathon (21.1 km) gives you a practical sense of how your body handles a longer distance, and lets you rehearse pacing and fueling strategies before the big race.
What should you eat before a long workout?
A light, carbohydrate-rich meal is recommended 2–3 hours before your workout: oat flakes, rice with banana, or toast. Avoid fatty and dietary fiber-rich foods, which can burden digestion and cause discomfort while you run.
What is the taper phase and why does it matter?
The taper phase is the last 2–3 weeks of the plan before the marathon, when training volume is reduced by 40–50%. It gives your muscles and joints time to recover fully and your glycogen stores time to fill to their maximum, without your aerobic fitness dropping.
How many weeks before a marathon should you start training?
A beginner is advised to allow at least 16–20 weeks of preparation. In less time, your body can’t adapt aerobically and the risk of injury rises sharply. If your starting point is low (under 20 km a week), it makes sense to plan for 20–24 weeks.
Marathon runners train in the gym too! ArtGym
