Start marathon training

Why train for a marathon?

• Challenge yourself. It’s not about proving anything to anyone else. It’s about proving something to yourself. Training for a marathon is an inward journey that requires focus, dedication, and perseverance that are difficult to otherwise create. You owe it to yourself to challenge yourself.

• Give yourself a deadline to work towards. A deadline is an essential component of goal-setting, since it establishes the “when” a goal will be completed. Deadlines improve performance by providing urgency, so give yourself a deadline to train by registering for a marathon.

• Prove to yourself that you are capable of hard things. Set a training plan, stick to it and follow through. You have to do tough things to be tough. Working hard makes your head strong. Doing something hard is worthwhile because it is hard. Teach yourself to be uncomfortable so you are ready for what life throws at you.

• Put yourself in the .01%. Of the 8 billion people in the world, only 1.1 million run a marathon every year.

5 tips to get started training for a marathon

1. Choose an event that inspires you. Research a race’s history and reputation. Certain marathons will give you the feeling of anticipation similar to the feeling before a big vacation. Those are the races designed for you. An inspiring event will help you train on the days that you don’t want to. Like Tim Grover shares, “You don't have to love the hard work. You just have to crave the end result so intensely that the work becomes irrelevant.” Choose an inspiring event that makes the hard work of training irrelevant.

2. Create a training plan. Generally, it takes between 12 and 20 weeks to train for a marathon. Most plans are 16 to 20-weeks. All training plans include different types of runs such as intervals, hill workouts, easy recovery runs, and a long run. A great plan makes sure that you gradually build up your mileage to at least 20 miles, have recovery weeks built in, and includes plenty of rest and cross-training days. A solid marathon training plan also includes a prerace taper. Sometimes, it helps to have a tune-up race on the calendar. Download Nike’s Marathon training program here. 

3. Build a foundation. Start with six to 12 weeks of base training. An investment in base training gives your lungs and legs a solid foundation that reduces your risk for injury since the body is allowed to transform slowly and steadily. The goal is to get comfortable running three to four times a week, with your longest run being roughly 5 or 6 miles. Pushing yourself too far too fast can result in injuries, so make sure to take your time. Remember that it's okay to walk. The run-walk-run method, taking walk breaks during your run to pace yourself, works well for some people.

4. Give yourself buffer. Don’t force it. No one is perfect. We all miss long runs or have bad days. Understand that forcing extra mileage can lead to injury. That’s why it’s important to plan ahead and make sure there is room built into your program. Your buffer should not be your taper period.

5. Set a goal for yourself. Setting goals for marathon training can keep you focused and motivated. A thoughtful goal can also help you improve performance. Here is a recent reddit thread on goal setting for your first marathon.

Start training for a marathon from the couch

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