Marathon training for beginners & advanced

The road to the finish line starts with planning your marathon preparation

Running a marathon is one of the most exciting sporting challenges. Regardless of whether you have your first marathon Plan or want to beat your best time — the Preparing for a marathon is crucial.

At the beginning, many ask themselves the question: How do you train for a marathon? How long does training for a marathon take — especially for beginners?

In this guide, you'll get answers to all important questions about Marathon preparation, helpful tips and an outlook on specific topics such as Marathon diet, Weight training for marathon runners, as well as the transition from Half marathon or ultra marathon. You will also receive practical tips on how to Create a marathon training plan You can, regardless of whether you are a complete beginner or an ambitious runner.

‍

How do you train for a marathon?

Training for a marathon means systematically working on your strength endurance, resilience and metabolism. Especially if you've never run a marathon before, you should with a Training plan for marathon beginners start, which specifically prepares you for the goal over several weeks or months.

The focus is on building up your running volumes over the long term. At the beginning, three to four running sessions per week are enough. You combine various elements: Long Runsthat increase your specific strength endurance, Tempo runsthat increase your maximum oxygen uptake and quiet sessions. Auch rest days are essential for training success.

‍

How long should you train for a marathon?

A common question is: How long training is required for a marathon? The duration depends heavily on whether you are a novice runner or already have experience. For Marathon beginners We usually recommend a period of 16 weeks. If you run regularly, you can prepare yourself specifically even after 12 weeks.

If you're wondering: How long should you train for a marathon as a beginner? — better a bit longer than too short. A preparation phase of 20 weeks can also be useful if you have barely run or not at all before. In running, the load must be gradually increased, as the load on the passive structures is high and too much load leads to injuries.

‍

The right preparation for the marathon

For comprehensive Marathon preparation There's more to it than just running. Auch weight training, sustenance, regeneration play a big role. A structured Marathon preparation plan takes all of these aspects into account.

Tips for preparing for your marathon:

• Set yourself a clear, realistic goal: Arriving at your first marathon is absolutely okay. However, it can also be attractive to run shorter distances at a higher pace for now.
• Do at least one or two long training runs in your planned competition outfit. How to avoid material issues or blisters on race day
• Integrate at least two to three in good time long runs over 25 km in your plan to get the body used to continuous stress. Here you can also practice your competition food and get your stomach used to the load.

‍

The ideal training plan for marathon or half marathon beginners

A well-thought-out Marathon training plan makes it possible to plan your success. In its basic principles, it does not differ from a Half marathon training plan For beginners, plans with three to four runs per week, a weekly Long run and at least one Day off. Alternative training such as cycling or swimming can also be usefully incorporated. These alternative sports are also beneficial for your aerobic endurance.

A typical 16 week marathon training plan starts with shorter distances (e.g. 5—8 km) and increases continuously up to 30 km runs. In addition, interval training is rather unspecific at the start of preparation. You use the last two to three weeks before the marathon to Tapering, i.e. the targeted reduction of training volume in order to be in top shape on race day.

‍

Marathon tips for race day

If you're just before your big day, a few tips will help you make gross mistakes on your next Marathon or half marathon to avoid.

• Make sure you get enough sleep the week before the run. The night immediately before the race is not decisive.
• Eat carbohydrate-rich but easy to digest the day before.
• Drink enough and make sure you have enough salt intake—but don't overdo it.
• Decide in advance what pace you want to go. You'd better be defensive.

And most importantly: enjoy the day. Your training has brought you this far — you're ready.

‍

Special topics for your marathon preparation

Marathon diet: What you should eat — and when

One of the most common questions: What should I eat while preparing for the marathon? The answer is simple — and yet individual. During the training phase, you should provide your body with the necessary energy to ensure recovery and performance. In the last days before the race, the so-called Carboloading Important: You specifically replenish your glycogen stores so as not to “run empty” during a run.

In the linked article, you will learn, among other things:

• How to use energy gels and bars correctly
• What you should eat before, during and after long runs
• How to prepare your stomach for the load
• Which points are relevant during the preparation phase

Further details on nutrition, especially during preparation and during the competition, can be found over here

‍

Half marathon training plan: The ideal preparation for a quick half

You don't want to head straight for 42 kilometers? No problem! The half marathon is a perfect milestone on the way to a marathon or a way to reach a higher race pace. With a targeted training plan over 10 to 12 weeks, you can prepare yourself safely and in a structured manner for 21.1 km — the perfect destination for beginners and advanced runners.

In the article, you can expect:

• Training plans for different target times
• Tips to increase your race pace
• important principles for planning your half marathon preparation

You can find all information about preparation, as well as a sample training plan for the half marathon here.

Strength training in a marathon: Why you shouldn't neglect it

Many underestimate the importance of strength in endurance sports. This includes targeted Weight training for marathon runners essential to prevent posture problems, prevent injuries and run more efficiently. Especially in the trunk and leg area, you can achieve great effect with just a few exercises.

In Weight training articles In the marathon, you will find, among other things, information about:

• The best exercises for core and legs (e.g. planks, squats, lunges)
• How to combine strength and running training
• Why weight training should be part of your training plan

‍

‍

Ultramarathon running: Where adventure and sporting challenge merge

If you've completed the marathon and are looking for the next challenge, a Ultramarathon be just right for you. Whether 50 km, 80 km or more — this is not just about physical endurance, but also about closeness to nature, strategy and nutrition.

In our Ultra-Guide Do you find:

• How to optimize your training for long distances
• Which distances are suitable as ultramrathon
• Tips for eating in an ultramarathon

‍

Conclusion: Train for a marathon or half marathon — reach your goal with a plan and structure

Whether you're a complete beginner or an ambitious amateur runner — with a structured Marathon Plan, one 16 week marathon training planWith the right diet and clever weight training, you will master your first or next marathon. Give your body time, listen to your feelings and enjoy the process.

If you're ready to dive deeper, click through the linked articles — your journey to the marathon goal starts right here.