Running a marathon is a pretty common goal to put on a bucket list. The run is a long way down, and for the first timer, it's not so much about the running as the biggest concern. It's the un-knowns: how many weeks of training, what to eat, how much to drink, what happens after kilometre 30, when the legs start to fade.
Fortunately, training for the marathon is largely a process of discipline and perseverance. The key to a sensible beginner marathon training plan is to gradually increase the distance, respect recovery days, and not neglect food and fluids as an afterthought, but rather as a way of training. This is how it all ties in together.
It's helpful to know the goal before you make a plan. How long is a full marathon? Distance travelled is 42.195 km or 26.2 miles. Most new runners expect to run four to six hours, depending on their fitness, pace and weather. It's not about finishing fast that matters, but finishing comfortably.
The very first step of how to prepare for a marathon is to be very honest with oneself with regards to one's current running. The basic criterion is the ability to run three times a week for 5 to 8 kilometres without difficulty. If not already in place, take several weeks to create it before beginning a formal plan.
It also helps to get the basics sorted early:
A pair of properly fitted running shoes, ideally checked at a specialty store
A check-in with a doctor if there are any heart, joint or health concerns
A realistic race date that allows enough time to train without rushing
Runners who skip the base-building stage tend to get injured in the first month, which is the most common reason first marathon attempts fall apart.
The core principle of how to train for a marathon for beginners is gradual progress. Most coaches suggest increasing weekly mileage by no more than about 10 percent, with a lighter "step-back" week every third or fourth week so the body can absorb the work.
Most beginners need somewhere between 16 and 20 weeks of consistent training. Four running days a week is a sensible target for most people. That leaves room for rest, cross-training and life.
A typical week looks like this:
Easy run: a short, conversational-pace run early in the week
Midweek run: a slightly longer run, sometimes with a few faster intervals
Rest or cross-training: cycling, swimming or strength work
Short run: a recovery-pace run to keep the legs moving
Long run: the anchor of the week, built up gradually on the weekend
The long run does the heavy lifting. It teaches the body to burn fuel efficiently, builds mental toughness, and gives a chance to rehearse race-day nutrition. Most plans peak at 30 to 35 kilometres, three to four weeks before the race.
A simple marathon training schedule for the 16-week stretch might look like this:
Weeks 1 to 4: Build the base. The long run grows from 8 to 13 km. Total weekly mileage stays around 20 to 28 km.
Weeks 5 to 8: Add strength. The long run reaches 16 to 21 km. Weekly mileage climbs gradually.
Weeks 9 to 12: Go long. The long run moves from 24 to 30 km, with a step-back week in between.
Weeks 13 to 14: Peak. The longest run of 32 to 35 km happens here.
Weeks 15 to 16: Taper. Mileage drops by 30 to 50 percent so the legs arrive fresh.
Runners who find that too much of a leap can first complete a half marathon training plan for beginners, usually 10 to 12 weeks, and use it as a stepping stone. Running a half marathon first is a smart way to learn pacing, fueling and race-day logistics at lower stakes.
Training builds the engine, but food is the fuel. Knowing what to eat before a marathon can make or break the long hours on the road.
Most runners transition to a higher carbohydrate diet in the last 2-3 days preceding the race, including: rice, oats, bananas, potatoes and bread. A light (low fibre) supper is best the night before. On race day have a light breakfast 2–3 hours before racing such as toast with honey, a banana or a porridge. The golden rule is that there is nothing new on race day. All food, gel and drink products should be tested during longer training runs.
The marathon nutrition plan doesn't begin with the pre-race meal. For activities that extend beyond 90 mins, the body requires fuel while in motion, in the form of carbohydrates, which is typically between 30-60 g of carbohydrates per hour. Glycogen is only stored for a finite period and after that, the dreaded "wall" typically shows up.
Energy gels, chews, bananas, dates and carbohydrate drinks are all practical sources of fuel. Many runners prefer to take the solid or gel carbs with a sports drink so energy and fluid can be provided at the same time. Doing this in training is just as important as the miles; the stomach must also be trained.
One of the unsung hazards of race day is fluid loss. Hydration during a marathon is about more than water. Sweat contains sodium, potassium and other electrolytes which are lost; it's important to replace the electrolytes as well as the water. Cramps, dizziness, heavy legs and a sudden drop in pace are all common signs of fluid and electrolyte imbalance.
There is no single number for everyone, but a widely used guideline is roughly 150 to 250 ml every 15 to 20 minutes, which works out to about 400 to 800 ml per hour. Hot, humid conditions, heavier sweaters and slower runners at the longer end of the finish times often need more. The best approach is to test during long runs and note how the body responds. Drinking to thirst, rather than forcing fluids, helps avoid the opposite problem of overhydration.
An isotonic sports drink contains an optimum concentration of carbohydrates and electrolytes to match those of the body's fluids. This similarity enables the fluid to quickly absorb in the gut, which is exactly what a runner demands when the legs are pumping and the clock is ticking. Plain water will replenish your lost fluids, but not sodium or fuel. Isotonic solutions can do all three.
The main isotonic drink benefits are straightforward:
Faster fluid absorption than plain water during exercise
Replacement of electrolytes lost through sweat
A steady supply of carbohydrates to delay fatigue
Fewer cramps and better muscle function over long distances
One bottle covering fuel and fluids, which simplifies race-day planning
This is where the best drink for long distance running 1Chaze comes in. Designed for runners, cyclists, footballers and gym-goers alike, the 1Chaze Isotonic Drink is built to deliver rapid hydration, electrolyte balance and sustained energy for intense workouts. For marathoners, it is a practical addition to long runs and race day.
Here is what sits behind the formula:
6% Isotonic Sports Solution: Formulated to support hydration during prolonged physical activities, helping athletes replenish fluids while maintaining their energy needs during endurance training.
Electrolyte Hydration Powder: Contains a sodium-to-potassium ratio of 5:1, designed to help replenish electrolytes lost through sweat and support fluid balance during intense physical activities.
Unique Carbohydrate Blend: Combines pharma-grade dextrose, maltodextrin and fructose to provide carbohydrates during exercise. These multiple carbohydrate sources use different absorption pathways, making them suitable for endurance-fuelling strategies.
Sweat Replenishment Support: Helps replace electrolytes lost through sweating during workouts and endurance activities, supporting hydration throughout training sessions.
A simple way to use it: practise with 1Chaze on your long runs from the mid-point of training onward, so the stomach gets used to it well before race day. Mix according to the pack instructions and sip steadily rather than gulping.
Taper properly. Resist the urge to squeeze in extra miles. Fresh legs beat last-minute fitness.
Sleep well. The night two nights before the race matters more than the night before, when nerves can interfere.
Start slow. Going out too fast is the classic first-timer mistake. Aim for even or slightly negative splits.
Fuel early. Start taking carbohydrates and fluids within the first 30 to 45 minutes, before hunger or thirst appears.
Break the race into chunks. Thinking of 42 kilometres as four or five smaller runs makes the distance far more manageable.
1. How do I prepare for my first marathon?
Start by building a base of comfortable running, follow a structured plan of 16 to 20 weeks, include a weekly long run, and practise your nutrition and hydration in training. Add strength work, prioritise sleep, and taper in the final two to three weeks.
2. How many weeks does it take to train for a marathon as a beginner?
Most beginners need about 16 to 20 weeks of consistent training, assuming they can already run 5 to 8 kilometres comfortably. Those starting from scratch may want an additional 6 to 8 weeks of base building first.
3. How many days a week should I run when training for a marathon?
Three to four days a week suits most beginners. The remaining days can be used for rest, cross-training such as cycling or swimming, and strength sessions to reduce injury risk.
4. What should I eat before and during a marathon?
Before the race, eat carbohydrate-rich, familiar, low-fibre foods such as rice, pasta, oats and bananas, with a light breakfast two to three hours before the start. During the race, take in roughly 30 to 60 grams of carbohydrates per hour through gels, chews or an isotonic drink like 1Chaze, along with regular fluids.
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