Is it too late for your Marathon training: Conquering Your First Marathon in under 3 Months!
- Rebecca Rangeley
- Feb 17
- 5 min read
Ready to Run Your First Marathon?
Congratulations on deciding to tackle your first marathon! This journey is about more than just running; it’s about developing perseverance, building stamina, and mentally preparing yourself for an incredible challenge. Let's not forget though, it is not a walk in the park and requires huge commitment! You sign up and then Christmas, New Year, Colds creep in and injury and here we are......can you in less than three months, go from a casual jogger of a 5/10km to a marathon finisher!?!? Well I'm going to give it a good try and share some advice here that I have gathered and researched to pave the way for your success!
Setting Your Foundation
Before diving head-first into training, assess your current fitness level. Can you comfortably run 5K or even 10K? If you have a good base level fitness and are willing to put the commitment in, read on! Knowing your starting point is crucial for creating a tailored training plan. As many seasoned marathoners I spoke to pushing too hard too fast can be disastrous!
The key to success is consistency. "Find a training plan that suits you and stick to it," commented first time marathoner, Ali Smith. Begin by aiming for a consistent weekly mileage that feels manageable. A good target is to run between 15 to 20 miles per week, gradually increasing your distances as your body adapts. If three times a week is what you can manage with other commitments, like me, that is perfectly fine. I would strongly advise supplementing this with strength and yoga training to avoid injury and strains.
Crafting Your Training Plan
The 10-12 Week Schedule
Your marathon training plan should last around 12 weeks, however, if you have a good base already (solid 5-10km under the belt), a solid plan with specific runs scheduled each week should see you through the finish line in under 10. Here's a general outline:
Weeks 1-4: Building Endurance
Long Run: Increase your longest run to 10-12 miles by week 4.
Mid-Week Runs: Run shorter distances (3-5 miles) at a comfortable pace 2-3 times each week.
Cross-Training and Strength/Flexibility: Engage in activities like cycling or swimming once a week to enhance fitness while reducing the strain of running. It's really important to build strength in all your supporting muscles too, the quads, hips and ankles. A regular Yoga session won't harm and could benefit, as well as helping to keep you mentally sharp and reduce stress.
Example: If you run 3 days a week, your week might include a long run on Saturday, two 4-mile mid-week runs, and a cross-training/strength or yoga session on Thursday.
Weeks 5-8: Increasing Intensity
Long Run: Raise your long run distance to 14-16 miles by week 8.
Speed Work: Introduce interval training and tempo runs once a week. For instance, run at a faster pace for 3-4 minutes followed by 2 minutes of slower running to recover.
Recovery: Schedule at least one full rest day each week to allow your body to heal.
Example: If you run 3 days a week, you may look to craft something like this, a long run on a Saturday or Sunday, 1x interval or hill sprints, 1x tempo increasing the distance 10% each week.
Weeks 9-12: Race Readiness
Peak Long Runs: Cap your long runs at 20-22 miles by week 10.
Tapering: Gradually reduce your mileage over the last few weeks to help your body recover for race day.
Nutrition: Test your race-day nutrition strategy during long runs. Try energy gels or sports drinks and see how your body responds.
Example: Start tapering around 20-22 miles, running no more than 12 mile easy pace runs in your penultimate week, a 5 mile tempo run and then in your last week no more than 4 mile easy runs and a 1-2 mile shake out no less than 2 days before race day.
Nutrition and Hydration Strategies; fuelling for the long haul
As your training intensifies, so does the importance of proper nutrition. Providing your body with the right fuel is essential for supporting your increased energy needs.
Carbohydrates: These should make up about 60-70% of your daily intake. Incorporate whole grains, fruits, and veggies into your meals.
Protein: Necessary for muscle recovery, target lean sources like chicken, fish, legumes, and dairy. Aim for 0.5 to 0.8 grams of protein per pound of body weight daily.
Hydration: Drink water throughout the day and consider electrolyte drinks after long runs to replenish lost minerals.
One thing that's emphasised by everyone I have spoken to: "never try anything new on race day." This includes your breakfast, and fuel during the race.
Refuelling During Long Runs
During your long runs, practice taking in fuel. Options like energy gels, gummies (Haribos are a great treat and release and gentle on the tummy!), or bananas can offer an effective energy boost. Aim to consume 30-60 grams of carbohydrates per hour during long runs to maintain your energy levels. What does that look like? An energy gel, bar, a banana, dried fruit.
I personally use Buzz, a natural honey paste with electrolytes but alternatives like Torq or Tailwind come highly recommended.
One great trip for training I picked up, design a route with loops back to your car or home so you can leave hydration and gels and then get used to carrying them later on.
Mental Preparation
A marathon is as much a mental challenge as it is a physical one. Building mental toughness is crucial throughout your training.
Visualise Success: Spend time imagining crossing the finish line feeling triumphant and proud.
Stay Positive: Use positive affirmations to encourage yourself during tough training runs.
Develop a Mantra: Create a motivating phrase to repeat in difficult moments; something like, “I am strong, I am capable” can be powerful.
If you are fundraising this gives you an extra boost, you have a cheerleading squad and reason to keep you going. One thing that has lifted my spirits is I have asked donations to also nominate a song for my running playlist, when I hear that song play I can see their wonderful faces cheering me on and hold all those memories we have to keep one foot going in front of the other.
Key Equipment
A few basic things are essential for marathon training. First, a decent pair of trainers of course! As with fuelling though, don't go brand new on race day! Same with all your kick. Never run with anything new. Getting an expert gait analysis to determine your footwear needs is wise. Other essentials include:
Comfortable shorts or leggings
A breathable vest
A running belt for hydration and fuel
For women - best advice - a good quality and comfortable sports bra and make sure your straps are flat to avoid any chaffing on the day!
Get race ready with shoes fitted for the job!
Race Day Strategies
As race day approaches, having a solid plan is essential for success. Consider these strategies:
Arrive Early: Give yourself plenty of time on race day to warm up and mentally prepare.
Pacing: Start off at a slower pace to conserve energy for the second half of the race. Many first-time marathon runners find they can perform better by running the first half more conservatively.
Ready to Run?
Embrace the challenge ahead. With a solid training plan, commitment, and a positive mindset, you can successfully complete your first marathon in just three months! Stick to your schedule, focus on your nutrition, and remember that overcoming this challenge is about personal growth.
Consider joining a local running group for motivation and camaraderie. Share your journey and seek advice from experienced marathoners. Celebrate small victories along the way, and by the time race day arrives, you will be ready to embrace the finish line with confidence.
So lace up those running shoes, channel your inner champion, and prepare to cross that finish line. Follow my journey. Take care of your body and most of all, remember to enjoy the day!
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