How To Train For A Marathon | GTN's Tips For Marathon Success

Whether it’s part of an Ironman distance triathlon or a standalone running race, completing a marathon is a significant challenge. Running 26.2 miles or 42k requires structured training, so regardless of if this is your first marathon or not, we have some tips to help you to reach your goal.

Whether it’s part of an Ironman distance triathlon or a standalone running race, completing a marathon is a significant challenge. Running 26.2 miles or 42k requires structured training and planning.

It’s an event that needs respect, you might get away with being able to run a 10k or survive a half marathon from basic regular running, the marathon though is a different beast.

Heather and Fraser are here to cover all the aspects you need to consider when training for a marathon. So whether this is going to be your first marathon or you have managed this distance in the past we will be helping you to reach your goal.

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[patrykolaf]

today i did a walking marathon as a Training for running one. It took me 7hours 10mins xd. Still worth it

[ashutoshpathak]

Finally completed my 1st marathon at the prime age of 43 on 30th Nov. It was a brutal 5:30 hrs but the sense of achievement is huge. Next target is to complete it in < 5 hrs 😊

[claraf]

it is literally 2am and i’ve decided, that i’m going to prepare for a marathon.
i hate running btw so it’s going to be fun :D

[wayneyoung]

The pain, the PAIN! I'm almost ready to run the marathon. I did 29km yesterday and there are bits of me that hurt I never knew I had. Well worth it though 😋

[matildadixon]

My dream is to run a marathon I am only 11 but I am starting training tomorrow!!!

[jasonjennings]

Currently following a guy on Strava who runs a marathon every day, at the least.... Dude is a beast.

[inakilrg]

I've got the feeling that 5-6 runs a week for 4 months is a bit too much for the average amateur, if not for the body, definitely for the mind. I completed my first full Marathon (3:27) with 1 month doing 3runs&3road bike rides, 1 month 3 runs&1 ride and 1 month with just 3 runs and 1 ride every other week. As I was increasing the long run I was reducing the bike rides. It worked pretty well, and I got the feeling this helps avoiding boredom while reducing a lot the chances of injury.

[DonLee]

I'm not a novice runner at all, nor am I a gifted runner, but I've been starting to understand the idea of avoiding zone 3 plateau and doing more easy runs. Problem is, for my heart rate to stay in the easy zone 2, I have to run so slow that it's hard to stay in "good running form". At that pace it makes no sense to lift your knees or your feet swing, and maintaining a high cadence seems very unnatural and tiring even.

[jonathanzappala]

This is all good advice. The key is the more miles you run the better you will do. 40 a week is minimum, at 60 you are well off. Getting nutrition right is key to avoiding the bonk. Along with not starting too hard, important. Using your long run to get your body to burn fat for fuel is important. You can start them faster, but more importantly do them slow! Low aerobic heart rate slow. I like to do the last 4 miles at race pace of a 16 mi or longer long run. If you can’t hold the pace then it is too fast for your goal. I could go on and on with tips. However I’ll just end with suggesting 3 mile loops for runs over 12 miles, you can refuel at home every lap.

[DWNY]

Excellent overview of the marathon training process. Two additional things that have worked for me: 1) train with a group if you can. I have to say I don't think I could manage this on my own- if you can train with a group it really helps with motivation. I actually look forward to the Saturday group run which explores different areas of the city and environs. 2) throw in a few formal race events. Adding a few races in the training plan, especially a half marathon, gets you more comfortable with dealing with the logistics of racing which should help reduce jitters for the main event.

[jackdebokx]

as a coach I see too many runners/triathletes training too hard without getting proper recovery and/or incorrect tapering - almost at the edge of overtraining, and not running to their full potential. Nothing wrong with big miles as long as you do your intensity training and focus on recovery as well

[benv]

I ran the Columbus OH marathon at age 46 in 2:57 and have completed 12 marathons. I have a couple of insights for what it's worth.
I ran a lot of my runs at a slower pace simply because I was too tired from the high weekly mileage. My training was not structured but I ended up doing many of the correct things anyway; so, get a structured plan or coach.
I think you need a lot of "junk' miles ( aerobic), at least 900 as a base, and about 8 to 10 long ones ( I did 9) 2 or 3 weeks apart prior to the race. I have seen many articles that recommend 20 milers, personally I think that when you do that, you are training your body to stop at 20 miles. I ran 23 to 26 miles for my long ones.
Also, track workouts; repeats anywhere from 200 meters to miles, hard .
There is one interesting facet about the long run that I have never seen expressed but that I experienced all the time: that is that after you get in great shape and are into about mile 8 or 10 of the long run, you feel terrific. I think this is the endorphins and oxygen high and you are are all loosened up. The compulsion is to "hammer it". Don't! The feeling doesn't last and if you do go crazy, you will pay for it after mile 20. Best to run a steady pace or better still, have a seconder to run maybe the first half with you so that you can control your run. The marathon is in large part about being disciplined and running smart.
It is in 2 parts: the first 20 and the last 6. Best of luck and stay healthy.

[AubreyMcIntyre-pmmc]

I am training for my first marathon that is ten months out. I am very nervous but have been watching your videos and taking down notes. I’d love to say I have a set time in mind but I just want to finish and say I finished my first marathon!

[elviscontreras]

I’ve been training for a month and a half, going to the track, eating healthy! Really looking forward for my first marathon and I’m excited!

[hifly]

I’ve run 3 marathons. 2013 2014 2016. Had to drop out before the start one in 2017 with a cracked rib that derailed running for 8 weeks right before

I’m signed up for another marathon this fall, and going to do a beginner 16 week marathon plan then a targeted one for 16 weeks for a 4-4h30min plan. Hope all goes well. Race signed up for is in October in Toronto.

My perspective is I never know how’s its going to go. Even passing the half not sure if I’m going to finish it. Injury the big if. By about 32 km if I’m uninjured I have a pretty good feeling that even the last 10 k I would crawl on hands and knees to finish it if something happens. That’s my happy place in the run. The place where succeeding is insight

Good luck to all. Until it becomes common place for you a marathon is quite an awesome joyous accomplishment.

I’m turning 50 this June

[tomdwyer]

Did the London marathon in 2018 at my heaviest weight nearly 18 stone at 24c hottest on record and I cannot believe I made it to the end but the feeling is epic and now I can barely run 5k 2 years later I have that bug again to just get back up to my full fitness again, great video guys 👍

[karstenmeinders]

For  marathon you need some running stamina aka some volume combined with a intensity depending on your targets.- volume should be increased carefully and mostly done at slower speed (easy or recovery speed) => this also will improve the capillarization of your blood supply to your muscle cells- for volume, more but not too long sessions are less stressful than few longer, more stressful sessions (but still allow for one long run session)- speed work will increase muscle cell coordination (e.g. hill reps or sprints) and VO2max (intervals). They are usually be embedded in easy running (warm-up, between the fast runs, cool-down)- avoid the middle speed and training zones in the first half of the training for a MT- include race pace training in the 2nd half of training to optimize running technique and nutrition intake as described in the video, either in longer race pace intervals or race pace steady runs.- take part in 1 or 2 test competitions on 10k or HMT to calculate your target race pace- do a proper tapering (reduce volume but keep intensity)- no experiments on gear and nutrition on race day!- at the marathon, start way slower than your target race pace.

[hankvinson]

I ran the Chicago marathon in 03 at the age of 33, 3:57, but injured my IT band. Have run multiple other distances since, including 15 races in 2015, but this year I am signed up for the Indianapolis Monumental marathon, at 50! Wish me luck! Thx for the advice, especially adding 1 mile a week.

[wierdwabbitt]

I just completed a 3 marathons in three weeks challenge, I had never run a marathon before this, I learned more about my body and my gait(underpronation) and now I know what shoes to wear and how to avoid hitting the wall

[abigailbrookes]

I’ve started to run again. At the moment I can manage 5k 3 times a week, but I would love to run a marathon one day.