A marathon — 42.195 km (26.2 miles) — is one of the most rewarding challenges in endurance sport. With months of smart preparation, it’s within reach of most healthy adults. Here’s how to approach your first.
Build a Base First
Before starting a marathon plan, you should be comfortably running several times a week. Most beginners benefit from a few months of consistent, easy-paced running to build fitness and reduce injury risk.
Follow a Plan
Typical first-marathon plans run 16–20 weeks. They gradually increase weekly mileage and feature one weekly long run that builds toward roughly 30–35 km a few weeks before race day.
Don’t Skip Recovery
Rest days, easy runs and sleep are when your body actually adapts. Increasing mileage too quickly is the most common cause of injury — the widely cited guideline is to build gradually rather than in big jumps.
Fuel and Race Day
Practise eating and drinking during long runs so race day holds no surprises. Then trust your training: start slower than feels natural, settle into a steady rhythm, and save something for the final miles.
