How to prepare for a marathon

How to prepare for a marathon

There’s no getting around it: 42.2 kilometres is a long way to run. And it’s not something we can just hop out of bed one day ready for (sad face emoji).

If you want to cross that finish line, you need to give your body time to gradually adapt and build endurance. Plus, get the boring-but-important stuff like strength, sleep and fuelling right. 

Here’s how to prepare for a marathon without making running your entire personality.

How long does it take to train for a marathon?

Most marathon plans run for around 12–20 weeks, depending on your fitness level and goals. If you’re newer to running, you may need longer. 

To build a solid base, your week could include a mix of:

• Easy runs, to recover while keeping active.
• Longer runs to whip your endurance into shape.
• Some faster sessions to increase your aerobic capacity.

The important bit is progression. Rather than suddenly chasing big kilometre targets and punishing your legs, build your training load gradually and give your body time to adapt.

Not ready for the full 42.2 yet? Our half marathon training program for beginners can help you build towards it.

How to improve your running endurance

To improve your running endurance, you have to think beyond the run. 

A systematic review found that strength training can help runners improve running economy. This means how efficiently your body uses energy at a given pace.

Think squats, lunges, lifting weights, Pilates and other exercises that build strength. Cross-training can also keep your cardiovascular system working without adding another run to the week. 

What to eat before a marathon

You can’t train for a marathon on an empty tank. Carbohydrates (carbs) are an important source of fuel during endurance exercise (hello, pasta!). Protein supports muscle repair and recovery between sessions.

But race morning isn’t the time for nutritional improv. Use long training runs to practice what to eat before a marathon. This also gives you a chance to experiment with what you’ll consume on race day, including the products, quantities and timing you plan to use. 

Carb intake recommendations for endurance activities vary depending on how long you’re exercising:

• If you’re exercising for 1 to 2.5 hours, guidelines recommend 30–60 grams of carbohydrates per hour
• For sessions longer than 2.5–3 hours, fuel up with up to 90 grams of carbs per hour.

Rest and recovery are part of the training

Rest isn’t what happens when training stops. It’s part of the training. Schedule easier days and rest days, watch for persistent pain or unusual fatigue, and prioritise sleep. 

Reducing training volume while maintaining some intensity, known as tapering, has been shown to improve endurance performance in athletes.

Prepare for race day

The goal for race day is simple: no surprises. By now you should know what works for you, so keep it simple:

• Wear shoes and gear you’ve already tested. 
• Eat foods you know work for you. 
• Know your target pace, but be prepared to adjust for weather and how you feel on the day. 
• Resist turning an easy first few kilometres into an accidental sprint.

If you need help choosing new running kicks, check out our guide to finding the best training shoes.

The key takeaway

Marathon preparation is about more than clocking up kilometres. Balancing consistent running, strength training, nutrition and recovery are key to preparing your body for the challenge.

And if kilometre after kilometre feels better with company, join a Virgin Active Run Club near you. You’ll get a regular run into your diary, meet other runners and make the road to 42.2km feel a little less lonely.