How to Prepare for Your First Marathon?

Running 42 km is a big goal! Here is a step-by-step guide to prepare for your first marathon.

16-Week Training Plan

Marathon preparation takes at least 16 weeks. Gradually increase your weekly running distance during this period.

Long Runs

Do long runs on weekends. Start with 15 km and reach 32-35 km two weeks before the marathon.

Tempo Runs

Do a tempo run once a week. Run 20-30 minutes slightly faster than your marathon pace.

Rest

Take at least 2 days of complete rest or cross-training per week. Essential to prevent injuries!

Race Day Strategy

Start the first half slow. Aim for negative split - run the second half faster.