You might think a marathon is only for super athletes, but that isn’t true. Anyone can go from couch to 42km, and while we aren’t going to pretend it’s easy, we know that dedication, consistency and fuelling are the pillars to running a marathon. If you’re a beginner and are looking for a roadmap for your first race day, this OTE guide is here to take the guesswork out of marathon training and help you run your way to success.
Setting a Timeline: How Long to Train for a Marathon
Even if you’ve never run before, a marathon is achievable with consistent and scheduled training. As a beginner, you may feel overwhelmed by the length you have to run and not know where to start with your preparation, so let’s look at how to set a timeline that ensures you’re ready for race day.
Generally, we recommend allocating 16 to 20 weeks for marathon training to ensure you develop a solid ‘running engine’ in order to have the aerobic capacity and muscle endurance to complete the race. The exact length of time it will take to get you ready for a marathon may vary slightly depending on your fitness level, but giving yourself at least 16 to 20 weeks is a great starting point.
Throughout these weeks, you will need to run regularly in order to build up your endurance and improve your stamina. Alternating between run days and rest days, we advise running three to four times per week.
Before we delve into the different types of runs you can do throughout your training, let’s first cover the importance of rest. Equally important as runs, rest allows your body to cope with the strain and workload of marathon training and recover effectively. If you’re feeling fatigued, overtired, or uncomfortable during your runs, you likely need a bit of rest, so make sure to take days to relax and recover.
Knowing Your Run Types: How to Train for a Marathon for Beginners
Running is just running, right? While a marathon may seem like a single long-distance run, training for one should be varied to enhance endurance, stamina, speed, and pacing. Let’s look at the staple runs that will form your marathon training.
Long Runs: Perfect for the Weekend
42 kilometres is no easy feat, and running a marathon requires you to build up your stamina. Long runs are the ideal way to build up towards a marathon, as they steadily improve muscular endurance and condition you for running on tired legs.
Depending on your fitness level, you can start with a distance that feels reasonably long and gradually increase your distance each week. Begin at 5km, then 7.5km, then 10km, and continue to gradually increase your capacity to go the distance. Long runs can be hours long, so they’re ideal for the weekend.
Easy/Recovery Runs: The Secret Weapon of Training
While rest is one pillar of successful marathon training, easy runs are another. Setting aside a few sessions per week to run at a steady, conversational pace not only helps the body recover without getting burnt out, but also contributes to strengthening tendons and ligaments for race day.
Easy runs should be 30 to 60 minutes long, making them ideal for evening after-work runs or early-morning workouts.
Tempo Runs: For Reaching Time Goals
The third main run type is tempo runs. As their name suggests, these runs will enhance your ability to run with pace across long distances. Those looking to complete a marathon within a certain time will have these runs to thank when they smash their goal.
That isn’t to say tempo runs require you to sprint. By running at around 80% of your maximum speed, you can develop your aerobic capacity when running faster and improve the body’s lactic acid tolerance. Both factors will improve race-day performance and strengthen mental resilience.
Other Types of Runs
For those looking for even more ways to diversify their marathon training, here are some other types of runs to incorporate:
- Continuous Hill Runs: Choose a route with regular inclines and declines and try to run at the same pace throughout. This will prepare your body for any elevation changes along your marathon route.
- Interval Runs: Alternate sets of fast, intense running with short rest walks to build up speed. During the fast intervals, run at 90 to 100% of maximum speed to give each burst a kick.
- Cross-training: To achieve a well-rounded fitness level, introduce workouts that blend running with swimming, cycling, rowing, and other exercises.
The Pillars of Marathon Fuelling for Beginners
Marathon nutrition is just as important as marathon training. Developing a running engine is vital, but so too is making sure that engine has the fuel it needs to perform. Fuelling is integral before, during, and after your race, so here are our pillars of marathon fuelling:
- Training: Before every run, give your body the energy it needs to give it its all. Small snacks that pack a carb-rich punch, such as our OTE snack bars, are ideal to eat 15 to 30 minutes before a run.
- Pre-Race: The day before your race, fuel your body with a large, carb-rich meal that it still has time to digest, such as a pasta or potato dish. On the morning of your marathon, pick a breakfast that’s familiar to your body and packed with carbs, such as porridge or granola.
- During the Race: Fuelling is key to completing a marathon, and we recommend onboarding small, digestible carbohydrates, such as our energy gels and chews, to keep the body’s energy reserves topped up.
- Post-Race: Once you’ve crossed the finish line, you need to hydrate to support cooldown and recovery. OTE recovery drinks and Hydro Tabs are perfect for replenishing electrolytes and hydrating the body quickly.
What is a Good Marathon Time for a Beginner?
At OTE, we know that finishing a marathon is a significant achievement in itself, but those who want to push themselves may prefer a target completion time to aim for. Generally, we’d say anything between 4.5 and 5.5 hours is amazing for a first-time marathon runner.
Go from Couch to 42K Here at OTE Sports
Running a marathon isn’t easy, and at OTE, we know that there’s nothing like crossing that finish line after months of training. That’s why we want to help you fuel your way to your first-ever marathon!
Ready to go from couch to 42km? At OTE Sports, we’ve got the product range to keep you going, plus everything you need to help your body recover as effectively as possible. From energy chews to protein bars, find everything you need at OTE Sports.