How to Train for a Marathon: A Complete Guide for Every Level
So you're thinking about running a marathon. Maybe it's been on your bucket list for years, maybe you drunkenly agreed to it with co-workers or friends, perhaps someone convinced you it would be "fun", maybe you want to see what your body is capable of, or maybe you're just ready to prove something to yourself.
Whatever brought you here, I'm going to tell you something important: you can ABSOLUTELY run a marathon. ANYONE can run a marathon. Should everyone? I don’t think so. But I honestly think that if something inside of you is saying, “I want to try to run a marathon”, try. With the right preparation, timeline, and approach, anyone can build up to 26.2 miles.
I'm Kelly, founder of Badass Lady Gang, and I've coached thousands of women through marathon training. I've seen runners transform from people who could barely run a mile to confident marathoners who crossed finish lines they never imagined possible. I've watched women discover strength they didn't know they had—not just physical strength, but the mental toughness that comes from committing to something hard and seeing it through.
And here's what I know: marathon training is as much about the journey as the finish line. The months of training will teach you more about yourself than any single race day ever could. You'll learn about discipline, resilience, patience, boredom, discomfort, and what you're truly capable of when you refuse to quit.
This guide will walk you through everything you need to know to train for a marathon—from building the aerobic foundation you need to understanding the science behind your training plan. Whether you train with us at Badass Lady Gang or follow your own path, my goal is to give you the knowledge and confidence to show up to race day ready.
Or at least, help you google, “Am I going to die if I try to run this marathon?”, a few less times between now and race day. Because I get it. Running a marathon is genuinely scary.
Why the Marathon Is Both Challenging and Achievable (and Utterly Terrifying)
Before we dive into the how, let's talk about what makes the marathon special—and what makes it so damn scary and hard.
The marathon is 26.2 miles. That's a LONG way to run. We’re talking HOURS of running. It requires months of dedicated training, significant time commitment, and real physical and mental endurance. It's not something you can wing or fake your way through. The distance will expose any gaps in your training, any shortcuts you tried to take, any rest days you skipped.
But here's the beautiful thing about the marathon training: it's pretty predictable. Unlike shorter races that require speed you might not naturally have, the marathon rewards consistency, patience, and smart training. If you put in the work, build gradually, and respect the process, you can get there.
We’re in an age where, “Come with me to run a marathon I didn’t train for” videos on social media get huge views.
Don’t be that a-hole.
It’s stupid and dangerous to run a marathon you didn’t train for. People end up in the hospital with rabdo or can really injure themselves.
Anyone can do something stupid.
The hardest part about running a marathon is training for a marathon. Not race day. So be smart. Take it slow. And do your best.
The marathon teaches you that slow and steady truly does win the race. That showing up matters more than talent. That you're capable of so much more than you think when you break big goals into manageable pieces and tackle them one day at a time.
For many runners, the marathon is where they discover who they really are. Not on race day—but in the months of training leading up to it.
Before You Start: Important Prerequisites
Here's something critical that many beginner runners don't want to hear: you shouldn't jump straight from the couch to marathon training.
Can you? Yes. People do. I train many people every year and they have a much shittier time training than those who work their way into it.
I say this not to make you feel like you can’t do it. I just encourage you to take 3-4 months to build a base before you start training for a marathon. You can absolutely go from couch to marathon in the course of 8-12 months. But 5 months or less? You can, but it won’t be very fun.
The marathon is not a beginner distance. I know that sounds harsh, especially if you've already registered for a race. But trying to go from zero running to marathon-ready in 16-20 weeks is a recipe for injury, burnout, or probably both. AGAIN, can you? Yes. Should you? I don’t reccommend it. And if you are, GET A GOOD PHYSICAL THERAPIST AND SEE THEM EVERY WEEK.
What You Need Before Starting Marathon Training
A solid running base: You should be able to run comfortably and consistently for 45-60 minutes at a time, 3-4 times per week, for at least 4-6 weeks before beginning a marathon training plan.
Your long run should be at least 90-minutes long. PREFERABLY between 90-minutes and 2 hours. (This doesn’t mean go run for 2 hours to see if you can do it. It means slowly build your long run to that distance week after week in base building or half-marathon training.)
Experience with shorter distances: Ideally, you should have completed at least a 10K, and preferably a half marathon, before attempting the full marathon. These shorter races teach you about pacing, race-day logistics, fueling, and what it feels like to push your body in a race environment. (You don’t need to run a race but they do help you get a sense for how races go. At the very least, get to a 10K or 10-mile long run.)
Time availability: Marathon training requires 4-6 runs per week (depending on your goal and athletic level), plus 2-3 strength training sessions a week, an extra 1-2 cross training sessions a week (think swimming, cycling, elliptical etc.), plus a rest day. You're looking at 6-10+ hours per week of training time. Make sure you have the space in your life for this commitment.
Running a marathon is genuinely like an unpaid part-time job.
Medical clearance: Before beginning any intensive training program, especially one as demanding as marathon training, get a physical exam. Talk to your doctor about your plans. Make sure you don't have underlying health conditions that would make marathon training risky.
And if you can, find a physical therapist who sees runners. If that’s a resource you can afford, don’t wait to get hurt. Go and get some guidance on how to strengthen your weak areas and prehab injuries.
Physical therapy is not just for rehabbing injuries. Injuries are easiest to treat when they never happen in the first place. A great way to find a pt is to check with local running communities, your local specialty running stores, or reddit. At BALG, we have physical therapists who treat patients virtually that we recommend in our online community.
The Smart Progression Path
If you're new to running, here's the progression I recommend:
Start with Couch to 5K (8 weeks): Build the habit of running and develop basic aerobic fitness. Our free Couch to 5K program with audio coaching is perfect for this.
Build your aerobic base (8-12 weeks): Once you can run 30 minutes continuously, spend time building your base with consistent, easy running. Our free Build Your Base Training Experience is designed exactly for this phase.
Train for a 10K (8-12 weeks): Learn to handle increased volume and some speed work over a manageable distance.
Train for a half marathon (12-16 weeks): Experience what it's like to train for a longer race, practice fueling strategies, and build your long run up to 2+ hours.
THEN train for your marathon (16-20 weeks): With this foundation, you'll be ready to tackle the full distance safely and confidently.
Yes, this progression takes time—potentially a year or more. But here's the truth: you have the rest of your life to run marathons. Taking the time to build properly means you'll have a healthy, sustainable running practice for years to come. Rushing it means you'll likely get injured and potentially develop a negative relationship with running.
“Slowly is the fastest way to get where you want to be.” — André De Shields
Understanding the Timeline: How Long Does Marathon Training Really Take?
Most marathon training plans are 16-20 weeks long. Some advanced runners use 12-14 week plans, while first-time marathoners often benefit from 16-20 week plans.
But here's what matters more than the number of weeks: where you're starting from.
If You're Currently Running Regularly
If you're already running 3-4 runs per week consistently, logging regular long runs of 90-120 minutes, or have completed a half marathon recently, a 16-20 week training plan is appropriate.
This gives you enough time to gradually build your weekly mileage, increase your long run distance safely, incorporate quality workouts, and taper properly before race day.
If You're Starting With Less Base
If you can run consistently but aren't running 3-4 runs per week consistently, or if your longest run is under an hour, you need more time. Consider a 20-24 week plan, or spend 4-8 weeks building your base before starting your formal marathon plan.
Trying to cram marathon training into too short a timeline when you don't have the base is the number one way runners get injured. I don’t recommend it. Give yourself the time you need.
The Real Timeline for Complete Beginners
If you're starting from zero running fitness, here's the realistic timeline:
8-12 weeks: Build basic running fitness (Couch to 5K + base building)
Take 1-2 weeks off to move how you want to, when you want to, because you want to
12 weeks: Train for a half marathon
Take 1-2 weeks off to move how you want to, when you want to, because you want to
16-20 weeks: Build more base and train for your marathon
Total: roughly 8-11 months
I know that feels like forever. But consider this: many runners who rush the process get injured, have to take months off to recover, and end up taking even longer to reach their goal. The slow, steady approach is actually faster in the long run.
Building Your Foundation: The Critical Base Phase
You cannot skip this step. I'll say it again: you cannot skip base building before training for a marathon.
Your aerobic base is the foundation that everything else in marathon training is built on. Without it, you're building a house on sand. It might hold up for a while, but it's going to collapse.
What Is Base Building?
Base building is a period of training (typically 8-12 weeks for marathon prep) where you focus on building aerobic capacity through consistent, easy-paced running. No speed work. No tempo runs. No trying to get faster. Just steady, sustainable running that teaches your body the fundamentals of being a runner. (And you how to sit with discomfort and boredom.)
During base building, your body makes crucial adaptations:
Cardiovascular improvements: Your heart becomes more efficient at pumping blood. Your stroke volume increases, meaning your heart can pump more blood per beat. This is why runners develop lower resting heart rates over time—their hearts become more efficient machines.
Muscular adaptations: Your muscles develop more capillaries, improving oxygen delivery to working muscles. You build more mitochondria (the cellular powerhouses that produce energy). Your muscles get better at using fat for fuel, which is critical for marathon distance.
Structural strength: Your bones adapt to the stress of running by becoming denser. Your tendons and ligaments strengthen. Your connective tissues become more resilient. All of this takes time—which is why gradual progression is so important.
Metabolic efficiency: Your body learns to spare glycogen (stored carbohydrate) and rely more on fat oxidation during easy-paced running. Since you can only store enough glycogen for about 90-120 minutes of running, this fat-adaptation is crucial for marathon success.
Mental adaptation: You develop the mental endurance to sustain effort for long periods. You learn to be comfortable with discomfort. You build the psychological toughness that marathon running requires.
How to Build Your Base
Focus on time on feet, not pace or distance. Run at a conversational pace where you could hold a full conversation. If you're huffing and puffing, you're going too hard.
Be consistent. It's better to run 30 minutes four times per week, every week, than to run 60 minutes twice one week and then skip the next week entirely. Consistency is what drives adaptation.
Progress gradually. Increase your total weekly running time by no more than 10-15% per week. Include cutback weeks (reducing volume by 20-30%) every 3-4 weeks to allow for recovery.
Prioritize recovery. Include at least one complete rest day per week. Sleep as much as you can. Fuel properly. Recovery is when your body actually adapts and gets stronger.
Do your strength work. A lot of runners hate lifting weights. LIFT WEIGHTS. Do your strength work. It makes running easier and a hell of a lot more fun.
The Components of Marathon Training: What Goes Into Your Plan
Marathon training isn't just "run a lot of miles." It's a carefully orchestrated combination of different workout types, each serving a specific physiological purpose. Understanding what each workout does—and why—will make you a smarter, more resilient runner.
Long Runs: The Non-Negotiable Cornerstone
Your weekly long run is the single most important workout in your marathon training plan. This is where you build the endurance necessary to cover 26.2 miles.
How they work: Long runs are done at an easy, conversational pace. The pace genuinely doesn't matter. What matters is time on your feet. When you run for extended periods at an easy pace, your body makes specific adaptations that are critical for marathon success.
Your body learns to utilize fat for fuel more efficiently, sparing precious glycogen stores. Your muscles develop greater capillary density, improving oxygen delivery. Your bones and connective tissues strengthen to handle sustained impact. Your mind learns to keep going even when you're tired, bored, or uncomfortable.
How to structure them: In a typical marathon training plan, you'll start with a long run of 90+ minutes (depending on your base fitness) and gradually build over the weeks, peaking at 3-3.5 hours about two to three weeks before your race.
The key is gradual progression. Most plans increase the long run by 10-20 minutes every other week, with cutback weeks built in for recovery. This pattern of stress + recovery is what drives adaptation without breaking you down.
Critical mistakes to avoid:
Don't run 26.2 miles in training. I know it's tempting to "test" the full distance, but it's unnecessary and dramatically increases injury risk. Your longest training run should be 18-22 miles (or 3-3.5 hours). Race day adrenaline, your taper, and race conditions will carry you through those final miles. Trust the process.
Don't try to run long runs at race pace. Your long runs should be conversational and comfortable. Running them too hard defeats the purpose and leaves you too fatigued to recover properly.
Don't skip cutback weeks. These reduced-volume weeks are when your body consolidates all the training you've been doing. They're not "lost training"—they're essential training.
Easy Runs: Where Adaptation Actually Happens
If I could convince every runner of one thing, it would be this: easy runs are not junk miles.
Most beginner runners (and honestly, many experienced ones) think they need to push hard on every run to improve. This couldn't be more wrong. Training too hard too often is the fastest route to injury, burnout, and stalled progress.
Why easy runs matter: Easy runs build your aerobic base without accumulating the fatigue and stress of harder workouts. They allow your body to recover from intense sessions while maintaining consistency. They teach your body to burn fat efficiently. They add training volume without adding excessive stress.
Between 70-80% of your weekly running should be at easy, conversational pace. Yes, really. Elite marathoners spend the majority of their training at easy paces. They understand that you get faster by running slow most of the time.
What pace should easy runs be? Use the talk test: Can you speak in complete sentences while running? If yes, you're at the right pace. If you're gasping for breath or limited to single-word responses, you're going too hard.
For most runners, conversational pace is 1.5-2.5 minutes per mile slower than marathon race pace. It might feel painfully, almost embarrassingly slow at first. Your ego will hate it. Ignore your ego. Science is on your side.
When you run easy consistently:
Your body makes the aerobic adaptations that form the foundation of endurance
You recover properly between hard workouts, allowing you to train harder when it matters
You reduce your injury risk dramatically
You build sustainable, long-term running fitness
Speed Work: Building Your Engine
Once you have a solid aerobic base (at least 8-12 weeks of consistent running), you can start incorporating speed work. This is where you teach your body to run faster and more efficiently.
Types of speed work for marathon training:
Intervals: Short bursts of faster running followed by recovery periods. For example: 6 x 1000 meters at 5K pace with 2-3 minutes easy jogging between each interval.
Intervals improve your VO2 max (your body's maximum ability to use oxygen), increase your lactate threshold (the pace you can sustain before lactic acid accumulates), and make your goal marathon pace feel easier by comparison.
Tempo Runs (Threshold Runs): Sustained efforts at a "comfortably hard" pace—hard enough that you're working, but sustainable for 20-40 minutes. This is roughly the pace you could hold for about an hour in a race, or about 25-30 seconds per mile slower than your 5K pace.
Tempo runs are arguably the most important speed workout for marathon training. They teach your body to clear lactate efficiently, improve your lactate threshold (which is highly correlated with marathon performance), and help you practice sustained discomfort—crucial for the marathon.
Marathon Pace Runs: Segments of your run at your goal marathon pace. These are typically done during the later miles of medium-long runs. For example, a 12-mile run where the final 4-6 miles are at marathon pace.
Marathon pace runs teach your body what goal pace feels like, build confidence that your goal is achievable, and practice the specific metabolic demands of your race pace.
Fartlek: Swedish for "speed play," fartlek runs are unstructured speed sessions. Run hard to the next mailbox, easy for two minutes, hard up the hill, easy around the corner. They provide similar benefits to structured intervals but with more flexibility and fun.
How often? One speed workout per week is plenty for most marathoners. Some advanced runners do two, but more than that risks overtraining. Quality over quantity always wins.
Critical note: Never do speed work if you're not feeling recovered from your last hard workout, injured, or significantly fatigued. Speed work on tired legs is a direct path to injury.
Tempo Runs: The Marathon's Secret Weapon
Tempo runs deserve special attention because they're so valuable for marathon training specifically.
Your lactate threshold is the pace at which lactate begins accumulating faster than your body can clear it. This is often called your "threshold pace" or "tempo pace." It's comfortably hard—you're working, but you can sustain it.
Why it matters for marathons: For most runners, marathon pace should be 20-30 seconds per mile slower than threshold pace. By training at threshold pace, you're pushing that threshold higher, which means your marathon pace becomes more comfortable and sustainable.
How to do them: After a 10-15 minute easy warm-up, run 20-40 minutes at threshold pace (or break it into 2-3 segments with short recovery between). Finish with a 10-minute cool-down.
Threshold pace should feel like a pace you could hold for about an hour if you had to. You should be able to speak in short phrases, but not hold a conversation. Your breathing should be controlled but elevated.
The magic of tempo runs: They improve your lactate threshold significantly, teach you to sustain discomfort (crucial mental training), make marathon pace feel easier, and improve your running economy (how efficiently you use oxygen at a given pace).
Hill Training: Building Power and Resilience
Hills are strength training in disguise. Running uphill builds power in your glutes, hamstrings, and calves, improves your running economy, increases your cardiovascular fitness, and makes flat running feel easy by comparison.
Hill repeats: Find a hill that takes 60-90 seconds to run up at a hard effort. Run up at 85-90% effort, jog or walk back down to recover, repeat 6-10 times.
Hill repeats build strength without the impact stress of flat speed work. The incline forces proper running mechanics—you naturally drive your knees up and push powerfully with each step.
Long hill runs: Incorporate hilly routes into your easy or medium-long runs. This builds strength while maintaining aerobic development.
If you don't have hills, you can simulate hill training on a treadmill (4-6% incline) or substitute with extra strength training focusing on single-leg work and explosive movements.
Cross-Training: The Insurance Policy
Cross-training means any aerobic exercise that isn't running—cycling, swimming, rowing, elliptical, even brisk walking.
Why it matters for marathon training:
Maintains aerobic fitness while giving running muscles and joints a break. This is especially valuable when you're feeling beat up or dealing with minor niggles that would be aggravated by more running.
Builds balanced fitness. Running uses the same muscles in the same patterns thousands of times. Cross-training recruits different muscle groups and movement patterns, making you a more resilient athlete.
Provides mental variety. Sometimes you just need a break from running. Cross-training lets you maintain fitness while giving your mind a rest.
How to use it: Most marathon plans include 1-2 cross-training sessions per week. These might be 30-60 minutes of cycling, a swim workout, or even yoga. Cross-training can replace easy run days or serve as additional active recovery.
Strength Training: The Non-Negotiable Foundation
I'm going to be blunt: if you want to run a marathon without getting injured, you MUST strength train.
Running is thousands of single-leg impacts per run. Every time your foot hits the ground, your body absorbs 2-3 times your body weight in force. Your muscles, tendons, ligaments, and bones need to be strong enough to handle that stress, run after run, week after week, month after month.
What strength training does:
Builds resilience in muscles, tendons, and connective tissues
Corrects muscle imbalances that lead to compensations and injury
Improves running economy (you use less energy at a given pace)
Increases power output, especially in the late miles when you're fatigued
Reduces injury risk dramatically (this is backed by extensive research)
What to focus on:
Single-leg exercises: Bulgarian split squats, single-leg deadlifts, step-ups, pistol squats. Running is a single-leg sport. Train accordingly.
Hip and glute strength: Clamshells, hip bridges, lateral band walks, monster walks. Weak glutes are implicated in knee pain, IT band syndrome, plantar fasciitis, and numerous other running injuries.
Core stability: Planks, dead bugs, bird dogs, Pallof presses. Your core stabilizes your entire body with every stride. A strong core means better form and more efficient running.
Posterior chain: Hamstring curls, Romanian deadlifts, back extensions. Runners tend to be quad-dominant. Balance that out.
Plyometrics: Box jumps, jump squats, bounding, single-leg hops. These develop explosive power and train your muscles and tendons to absorb and generate force efficiently.
How often? 2-3 strength sessions per week, each lasting 25-45 minutes. You don't need hours in the gym. Consistency with the basics will take you far.
Our BALG Training Team members get access to our complete library of runner-specific strength training videos, designed to complement your running without leaving you too sore to train.
Rest Days: The Secret Training Tool
Rest is not the absence of training. Rest IS training.
Your body doesn't get stronger during your runs. It gets stronger during recovery, when it repairs damage and builds back stronger than before.
If you never allow complete recovery, you never actually adapt. You just keep breaking yourself down, accumulating fatigue, until something gives—usually in the form of an injury.
How much rest? At minimum, one complete rest day per week. Many marathoners benefit from two rest days per week, especially in high-volume weeks.
Rest days should be guilt-free. They're not a sign of weakness. They're a sign you understand how adaptation works.
Signs you need an extra rest day:
Persistent fatigue that doesn't improve with normal recovery
Elevated resting heart rate (5-10 bpm higher than normal)
Trouble sleeping or poor sleep quality
Irritability or mood changes
Decreased motivation for training
Minor aches and pains that aren't resolving
Listen to your body. An extra rest day now prevents a forced two-month break later.
Creating Your Training Schedule: Putting It All Together
Now that you understand the components, let's talk about structuring them into a weekly training schedule.
A typical week during marathon training includes:
4-6 runs per week (including one long run, one quality workout, and 3-4 easy runs)
2-3 strength training sessions
1-2 cross-training sessions (optional)
1-2 complete rest days
Sample Week for Beginner Marathoner (4 runs per week, 30-40 miles):
Monday: Rest or easy cross-training (30 minutes cycling or swimming)
Tuesday: Easy run (45-60 minutes at conversational pace)
Wednesday: Strength training (30-40 minutes: single-leg work, glutes, core)
Thursday: Quality workout - Tempo run (10 min warm-up, 20-30 min at threshold pace, 10 min cool-down) OR Hill repeats
Friday: Rest or light strength/yoga
Saturday: Long run (progressively building from 90 minutes to 3-3.5 hours)
Sunday: Easy run (30-45 minutes) or cross-training
Sample Week for Intermediate Marathoner (5-6 runs per week, 45-55 miles):
Monday: Easy run (30-45 minutes recovery pace) OR complete rest
Tuesday: Easy run (60 minutes)
Wednesday: Quality workout - Tempo run or intervals + strength training
Thursday: Easy run (45-60 minutes)
Friday: Easy run (30-40 minutes) + strength training
Saturday: Long run (progressively building to 18-22 miles or 3-3.5 hours)
Sunday: Medium-long run (60-90 minutes, can include marathon pace segments)
The golden rule: The perfect plan is the one you'll actually follow consistently. Don't try to copy an elite runner's 100-mile-per-week schedule if you work full-time and have a family. Build a plan that fits YOUR life.
Why We Train by Time, Not Miles
Here's something crucial: at Badass Lady Gang, we structure most runs by time, not distance. And there's a really good reason for this.
Consider two runners training for the same marathon:
Runner A runs 9-minute miles. A 10-mile run takes them about 90 minutes.
Runner B runs 13-minute miles. That same 10-mile run takes them about 130 minutes.
That's a 40-minute difference in time on feet—and time on feet is what actually stresses your body and drives adaptation.
If both runners follow a plan that prescribes "10 miles," Runner A gets an appropriate training stimulus while Runner B accumulates significantly more fatigue and stress. Over the course of a training plan, this difference compounds, often leading to overtraining or injury for slower runners.
When we train by time instead:
Every runner gets the appropriate dose of stress for their current fitness
Slower runners aren't chronically overtrained
Faster runners aren't undertrained
You can focus on effort and feel, not hitting specific paces
You develop better body awareness and learn to run by effort
The exception: Speed workouts are often prescribed by distance (e.g., 6 x 1K) because the specific distance matters for the training stimulus. But even here, we're focused on effort level and quality, not hitting exact paces.
This time-based approach is especially important for marathon training, where long runs can range from 2-3.5 hours depending on your pace. A mileage-based plan might work for a 7-minute miler, but it can be disastrous for a 12-minute miler.
The Long Run: Your Marathon Training Cornerstone
Let's dive deeper into the most important workout in your plan: the weekly long run.
Long Run Progression
Your long run progression needs to be based on where you're starting from, how much time you have, and your goal for race day.
Sample 20-Week Long Run Progression (for someone starting at 60 minutes):
Weeks 1-2: 60-75 minutes
Week 3: 90 minutes
Week 4: 60 minutes (cutback)
Week 5: 105 minutes
Week 6: 120 minutes
Week 7: 135 minutes
Week 8: 90 minutes (cutback)
Week 9: 150 minutes
Week 10: 165 minutes
Week 11: 180 minutes
Week 12: 120 minutes (cutback)
Week 13: 195 minutes (2 hours 15 minutes)
Week 14: 210 minutes (2 hours 30 minutes)
Week 15: 225 minutes (2 hours 45 minutes)
Week 16: 150 minutes (cutback)
Week 17: 210-240 minutes (PEAK - 3-3.5 hours or 18-22 miles)
Week 18: 120 minutes (taper begins)
Week 19: 90 minutes
Week 20: 30-40 minutes (race week)
Week 21: RACE DAY!
Key principles:
Increase by 10-20 minutes most weeks
Include cutback weeks every 3-4 weeks
Peak 2-3 weeks before race day
Don't run the full marathon distance in training
Making Long Runs Productive
Long runs aren't just about logging time. Here's how to make them truly effective:
Run at conversational pace for at least 80% of the run. This is not the time to prove how fast you are. Slow, strong, and steady builds endurance.
Practice race-day nutrition. Your long runs are dress rehearsals. Test different gels, chews, or real food. Figure out what your stomach tolerates. Practice your fueling schedule (typically 30-45g of carbs per hour for runs over 90 minutes).
Practice race-day hydration. Carry water or plan your route around water fountains. Learn how much you need to drink and how often.
Incorporate marathon pace segments (in later weeks). Once you're 8-10 weeks out from race day, start adding marathon pace segments to the end of your long runs. For example: 20-mile run with the final 6-8 miles at marathon pace.
Use your long runs to practice mental strategies. Break the run into chunks, practice your mantras, work on staying positive when you're tired.
Don't skip the post-run routine. Refuel within 30 minutes with carbs and protein. Hydrate. Do some light stretching or foam rolling.
Pacing: The Art and Science of Running Smart
Pacing is arguably the most important skill for marathon success, and it's where many runners—especially first-timers—make critical mistakes.
Understanding Effort-Based Training
During training, most of your runs should be guided by effort level, not pace.
Conversational pace (Easy runs, long runs): Can speak in complete sentences. Breathing is controlled. Could maintain this pace for hours if needed. This is 70-80% of your training.
Threshold pace (Tempo runs): Comfortably hard. Can speak in short phrases but not full sentences. Breathing is elevated but controlled. Could sustain this for about an hour in a race.
Interval pace (Speed work): Hard. Speaking is difficult. Breathing is labored. Can only sustain for a few minutes at a time.
Why effort-based? Because pace varies based on terrain, weather, fatigue level, and dozens of other factors. A pace that feels easy on a flat, cool day might feel hard on a hilly, hot day. Learning to run by effort makes you adaptable.
Finding Your Goal Marathon Pace
So what pace should you target for race day?
If you've never run a marathon: Your primary goal should be to finish strong and see what you're capable of. Don't get overly attached to a specific time. Plan to run at a pace that feels sustainable—somewhere between your easy run pace and your tempo pace.
If you have recent race data: Use a race calculator (like Jack Daniels VDOT calculator) to estimate your marathon pace based on recent 10K or half marathon times. But remember: these are estimates, not guarantees.
Conservative rule: Your marathon pace should feel comfortable and sustainable in the early miles. If you're breathing hard or working in mile 3, you're going too fast.
Advanced consideration: Most experienced marathoners run the first half slightly slower than goal pace, then run the second half at or slightly faster than goal pace (a negative split). This strategy accounts for the cumulative fatigue that hits in miles 18-22.
The 80/20 Rule
Elite runners spend approximately 80% of their training at easy, conversational paces and only 20% at moderate to hard intensities.
Why? Because easy running builds the aerobic engine that powers marathon performance. It allows proper recovery between hard sessions. It reduces injury risk. And counterintuitively, it makes you faster over time.
If you're constantly pushing hard, you're too tired to run truly hard on quality days, too fatigued to recover properly, and at high risk for overtraining—without getting the full benefit of either easy or hard training.
Make your easy days easy and your hard days hard. Avoid the "grey zone" of moderate effort that doesn't accomplish either goal effectively.
Nutrition and Hydration: Fueling the Marathon Engine
You can have perfect training, but if your nutrition and hydration aren't dialed in, you won't perform your best on race day. Let's talk about fueling your marathon training.
Daily Nutrition for Marathon Training
Carbohydrates are essential. They're your primary fuel source for running. Your body stores carbs as glycogen in muscles and liver, and glycogen powers your runs—especially your hard efforts.
Good sources: Whole grains, oats, rice, quinoa, potatoes, sweet potatoes, fruits, legumes, pasta, bread.
Protein supports recovery. Your muscles need protein to repair and rebuild after training.
Good sources: Lean meats, fish, eggs, dairy, Greek yogurt, legumes, tofu, protein powder.
Healthy fats matter too. Fats support hormone production, reduce inflammation, and provide sustained energy.
Good sources: Avocados, nuts, seeds, olive oil, fatty fish (salmon, mackerel), nut butters.
Timing is important:
Pre-run (2-3 hours before): Meal with easily digestible carbs + some protein. Example: Oatmeal with banana and peanut butter, or toast with eggs.
Post-run (within 30-60 minutes): Carbs + protein to kickstart recovery. Example: Chocolate milk, smoothie with protein powder and fruit, or Greek yogurt with granola.
Fueling During Long Runs and the Race
For runs lasting longer than 75-90 minutes, you need to consume carbohydrates during the run. Your body can only store enough glycogen for roughly 90-120 minutes of running at marathon effort.
How much? Aim for 40-60 grams of carbohydrates per hour for most runners. Some runners can handle up to 90g/hour with training.
What to use:
Energy gels (20-25g carbs per packet)
Energy chews/blocks
Sports drinks (15-20g carbs per 8 oz)
Real food: Dates, honey packets, bananas, pretzels, gummy bears
Creating your fueling plan:
Start fueling early—at 20-30 minutes into your run, not when you're already depleted.
Test everything in training. Never try new fuel on race day.
Track what you consume: how many grams of carbs, from what sources, and how you felt. Make adjustments.
For a marathon, a typical fueling plan might be:
Gel at miles 6, 12, 18, and 22 (4 gels = 80-100g carbs)
Sports drink at water stops (adding another 30-40g carbs)
Total: 110-140g carbs over 3-4 hours
Hydration Strategies
Proper hydration affects everything: performance, recovery, cognition, mood, injury risk.
Daily hydration: Aim for at least half your body weight in ounces as a baseline. A 150-pound runner should drink at least 75 oz daily, more on training days.
During runs:
Under 60 minutes: Generally don't need water (unless very hot)
60-90 minutes: 4-8 oz every 15-20 minutes if hot
Over 90 minutes: 4-8 oz every 15-20 minutes
Electrolytes matter: When you sweat, you lose sodium, potassium, magnesium, and other electrolytes. For runs longer than 90 minutes, use a sports drink or add electrolyte tablets to water.
How much sodium? Aim for 300-600mg of sodium per hour during long efforts, more if you're a heavy/salty sweater.
Signs of dehydration:
Dark yellow urine
Persistent thirst
Headache
Fatigue and sluggishness
Dizziness
Track your sweat rate: Weigh yourself before and after a long run. For every pound lost, you need to drink about 16-20 oz of fluid to rehydrate.
Race Week and Race Day Nutrition
3 days before: Increase carbohydrate intake slightly (carb-loading). Not massive pasta feasts—just bump up your carb portions at each meal.
Day before: Eat normal meals with emphasis on familiar, easily digestible carbs. Stay hydrated. Avoid trying new foods.
Race morning: Wake up 2.5-3 hours before start time. Eat a familiar breakfast containing 300-500 calories of mostly carbs with some protein. Drink 16-20 oz of fluid with electrolytes.
Pre-race (30-60 minutes before start): Small carb snack if needed (banana, energy bar) and sip water.
During race: Execute your practiced fueling plan. Don't deviate.
If you fail to plan, you plan to fail. Write out your fueling and hydration strategy. Test it during training. Stick to it on race day.
Common Marathon Training Mistakes (And How to Avoid Them)
I've coached hundreds of marathoners, and I see the same mistakes repeatedly. Let's address them so you can avoid them.
Mistake #1: Increasing Mileage Too Quickly
This is the number one cause of injury in marathon training.
You're excited, motivated, feeling good—so you jump from 20 miles per week to 40. Or you add an extra long run because you "feel great." Or you increase your long run from 10 miles to 16 miles in one week.
Then injury strikes. Shin splints, runner's knee, stress fractures, IT band syndrome—take your pick.
The fix: Follow the 10% rule. Never increase your total weekly mileage by more than 10% week-over-week. Include cutback weeks every 3-4 weeks where you reduce volume by 20-30%. Respect the progression in your plan.
Mistake #2: Running Too Hard on Easy Days
Most beginners (and many experienced runners) make every run a moderate effort. They're not running easy enough on easy days and not running hard enough on hard days. They live in the dreaded "grey zone."
This means constant moderate fatigue, incomplete recovery, and inability to train truly hard when it matters.
The fix: Embrace polarized training. Make easy days EASY—conversational pace, even if it feels slow. Make hard days HARD—actual quality work where you're challenging yourself. Avoid moderate effort that doesn't accomplish either goal.
Mistake #3: Skipping Strength Training
"I don't have time" is the most common excuse. But you don't have time NOT to strength train.
When you get injured from weak hips, poor glute activation, or muscle imbalances, you'll be forced to take weeks or months off. That's far more time than 20-30 minutes of strength work twice a week.
The fix: Make strength training non-negotiable. Even 15-20 minutes of targeted exercises—single-leg work, hip strengthening, core stability—makes a massive difference. Schedule it like you schedule your runs.
Mistake #4: Ignoring Pain and Warning Signs
There's discomfort (normal in training) and pain (your body's warning system). Learning the difference is crucial.
Discomfort: Burning lungs, heavy legs, general fatigue, "I don't want to do this right now" feeling. This is normal. Push through.
Pain: Sharp sensations, anything that changes your gait, anything that gets worse as you run, anything that lingers after running. This is a problem. Address it.
The fix: Use the pain scale (1-10):
1-3: Normal training discomfort, continue
4-5: Noticeable but not affecting form, monitor closely
6-7: Affecting gait or getting worse, stop running immediately
8-10: Sharp or severe, stop and seek medical attention
Never try to "tough out" pain above a 4. It won't make you stronger. It will make you injured.
Proactive approach: Find a physical therapist who works with runners. Get regular check-ins even when you're healthy. Prehab is infinitely easier than rehab.
Mistake #5: Neglecting Recovery
Training is the stimulus. Recovery is when adaptation happens. Without adequate recovery, you're just accumulating fatigue without getting stronger.
Signs you need more recovery:
Persistent fatigue that doesn't improve with normal rest
Elevated resting heart rate (5-10 bpm above normal)
Poor sleep quality or difficulty falling asleep
Irritability, mood swings, or decreased motivation
Declining performance despite continued training
Minor aches and pains that won't resolve
The fix:
Prioritize sleep (7-9 hours nightly during peak training)
Respect rest days completely
Fuel properly after every run
Use recovery tools: foam rolling, stretching, massage
Take an extra rest day when your body asks for it
Mistake #6: Poor Race Day Strategy
Many first-time marathoners make critical mistakes on race day that undermine months of training:
Going out too fast because of race excitement and adrenaline. Trying a new fuel or nutrition plan on race day. Wearing new shoes or gear. Not having a pacing plan. Ignoring weather conditions.
The fix:
Create and practice your race day plan during training
Start conservatively (first 10 miles should feel easy)
Use only tested fuel, gear, and nutrition
Have multiple pacing strategies depending on how you feel
Practice your plan during long runs
Mental Preparation: Training Your Mind for 26.2 Miles
Marathon training is as much mental as physical. The ability to keep going when your body is screaming to stop, to push through discomfort, to stay focused for 3-5+ hours—these are mental skills that require deliberate practice.
Building Mental Toughness During Training
Every training run is an opportunity to strengthen your mind:
Practice discomfort: When things get hard in training, lean into it instead of backing off. This teaches your brain that discomfort isn't dangerous—it's just temporary.
Develop self-talk strategies: The voice in your head will either lift you up or tear you down. Actively practice positive, encouraging self-talk during runs. Talk to yourself like you'd talk to a good friend, not a harsh critic.
Break runs into chunks: Don't think about 20 miles. Think about getting to mile 5. Then mile 10. Then mile 15. Small, manageable segments are less overwhelming.
Create mantras: Simple phrases you can repeat when things get hard. "I am strong." "This is temporary." "I've trained for this." "One mile at a time." Find what resonates and use it.
Visualize success: Spend time regularly imagining yourself running strong, handling challenges, crossing the finish line. Visualization is powerful—your brain can't distinguish between vivid visualization and real experience.
Managing Pre-Race Nerves
As race day approaches, nervousness is completely normal. The key is channeling it into energy rather than letting it overwhelm you.
Strategies for race week:
Trust your training: You've put in the work. Your body is ready. Review your training log and remind yourself of everything you accomplished.
Have a detailed plan: Know your pacing strategy, fueling plan, gear choices, warm-up routine. Having a plan gives your brain something to focus on besides anxiety.
Control what you can control: You can't control weather, course conditions, or other runners. But you can control your preparation, attitude, and effort.
Reframe nerves as excitement: Anxiety and excitement create identical physical sensations. Your brain's interpretation determines the experience. Choose to interpret those butterflies as excitement.
Practice your race morning routine: During your final long runs, practice your entire race morning: when you wake up, what you eat, your warm-up routine. Familiarity reduces anxiety.
Race Day Mental Strategies
Miles 1-10: Be patient. These miles should feel easy. You should be thinking "I could do this all day." If you're working hard already, you're going too fast.
Miles 10-18: Stay present. This is where mental discipline matters. Don't think about how far you still have to go. Focus on the current mile, your form, your fueling plan.
Miles 18-22: Dig deep. This is where it gets hard. This is where your training—physical AND mental—pays off. Break it into smaller chunks. Get to mile 20. Then mile 22. Use your mantras. Remember why you're here.
Miles 22-26.2: You've got this. You've trained for this. Your body knows what to do. These final miles are about mental toughness and refusing to quit. Draw energy from the crowd. Think about how amazing you'll feel when you finish.
At Badass Lady Gang, we spend significant time in our Training Team weekly coaching calls on mental game strategies. Because physical fitness gets you to the start line—mental toughness gets you to the finish.
The Taper: Hardest or best Part of Training (depending on who you ask)
After months of hard training, the final 2-3 weeks require you to do something many runners find impossibly difficult: back off and rest.
What Is Tapering?
Tapering is the period of reduced training volume leading up to race day. The goal is to arrive at the start line fresh, rested, and ready to perform at your absolute best. But we aren’t slamming on the breaks and stopping entirely. We’re easing off the gas as we get closer to race day so you can recover and rebuild.
For a marathon, a 2-3 week taper is standard. During this time, you'll reduce your overall mileage by 30-50% while maintaining some intensity to keep your legs feeling sharp.
The Taper Crazies
Here's a phenomenon every marathoner experiences: taper crazies.
As you reduce training volume, weird things happen:
You feel sluggish and heavy
Every little ache and pain becomes magnified
You're convinced you've lost all your fitness
You have energy but nowhere to channel it
You want to add "just one more long run" to be sure
Phantom injuries appear out of nowhere
This is completely normal. Your body is recovering from accumulated fatigue. Those aches you're noticing? They were always there—you were just too busy training to notice. That sluggish feeling? Your body is storing energy for race day.
Don't panic. Don't add extra workouts. Trust the taper.
The taper is when all your training comes together. This is when your muscles repair completely, your glycogen stores maximize, your immune system rebounds. Cutting the taper short or adding extra workouts defeats the entire purpose.
Race Week To-Do List
Logistics:
Pick up bib and race packet (don't wait until race morning)
Study the course map and elevation profile
Plan transportation and parking
Set multiple alarms
Prepare your race outfit and gear
Preparation:
Lay out entire race outfit the night before
Pin bib to shirt
Load fuel in pockets/belt
Charge watch/phone
Prepare race morning breakfast
Nutrition:
Eat normally with slightly increased carbs (do what you did in training)
Stay hydrated
Avoid trying new foods
Limit alcohol
Don't go crazy "carb-loading"—just eat balanced meals emphasizing carbs
Mental:
Review your race plan
Visualize race day success
Practice your mantras
Trust your training
Race morning timing (for 7am start):
4:00am: Wake up
4:15am: Breakfast (familiar meal, 300-500 calories of mostly carbs)
5:30am: Leave for race
6:00am: Arrive, use bathroom, quick warm-up jog
6:30am: Dynamic stretching, final bathroom break
6:45am: Get to start line
7:00am: START!
Race Day Strategy: Executing Your Marathon
You've trained for months. You've tapered. You're ready. Now let's talk about how to actually run your marathon.
Three Race Day Strategies
Just like the half marathon, there are multiple approaches to race day. The right one depends on your training and goals.
Strategy #1: All-Out Racing
This is for runners who have trained with specific race pace workouts and have a clear time goal.
The approach:
First 4-6 miles, 10-15 seconds behind race pace
Then, race pace through mile 20
Final 10K, 10-15 seconds faster than race pace
Maintain steady effort throughout
Push through discomfort in late miles
This requires confidence in your training and mental toughness
Who this is for: Runners with consistent race pace workouts, reliable recent race data, experience with marathon distance, and comfort with sustained hard effort.
The risk: If you misjudge your fitness or conditions, you'll hit the wall. But if you've done the work and are ready, this can lead to breakthrough performances.
Strategy #2: Conservative Start/Negative Split (RECOMMENDED FOR FIRST-TIMERS)
This is my favorite strategy for most marathoners, especially first-timers.
The approach:
Run the first 10-13 miles at slightly easier than goal pace
Assess how you feel at halfway
Gradually increase effort from miles 13-20
Race the final 6.2 miles, pushing harder as you near the finish
Who this is for: First-time marathoners, anyone who gets nervous about bonking, runners who want to finish strong, anyone who'd rather pass people than be passed.
Why it works: You avoid the wall by starting conservatively. You finish strong, which is psychologically empowering. You build confidence for future marathons.
Strategy #3: Party Pace
This strategy prioritizes finishing healthy over finishing fast.
The approach:
Maintain comfortable, sustainable pace throughout
Focus on consistent effort, not specific times
Walk through aid stations if needed
Enjoy the experience
Finish feeling accomplished, not destroyed
Who this is for: First-time marathoners focused on completion, runners coming back from injury, anyone using this as a training run for a future goal, runners who want to enjoy the journey.
Why it works: Dramatically reduced injury risk, much more likely to enjoy the experience, builds confidence for future attempts, and you finish ready to run again soon.
Fueling and Hydration During the Race
Stick to your practiced plan. Use the exact same fuel you trained with. Don't try anything new.
Typical marathon fueling strategy:
First gel/fuel source: 20-30 minutes in
Subsequent gels/fuel sources: Every 20-40 minutes
Aim for 40-60g carbs per hour
Hydration strategy:
Water station every 1-2 miles typically
Take water every 2-3 stations (every 15-20 minutes roughly)
Sports drink every station for electrolytes
Slow down briefly at water stations—always pinch the cup to funnel into mouth for easy drinking
Miles-by-Miles Mental Approach
Miles 1-6: Patience is everything. These miles should feel ridiculously easy. You should be holding back. If you feel like you're working already, slow down.
Miles 7-13: Settle in. Find your rhythm. Focus on form, breathing, and staying relaxed. Check in with your fueling plan.
Miles 14-18: Stay present. Don't think about how far you still have to go. One mile at a time. Execute your plan. Trust your training.
Miles 19-22: This is the marathon. This is where it gets real. This is where all your training matters. Break it into chunks. Get to mile 20. Then 22. Use your mantras. Remember why you're here.
Miles 23-26.2: Dig deep and finish strong. Your training prepared you for this. These final miles are about guts and determination. Think about that finish line. Think about how proud you'll be. Don't quit now.
After the Race: Recovery and What Comes Next
You did it! You crossed the finish line! You're officially a marathoner!
Now comes a critical phase that many runners neglect: recovery.
Immediate Post-Race (First 2-4 Hours)
Keep moving: Walk for 10-20 minutes after finishing. Don't sit down immediately. Gentle movement helps clear metabolic waste and prevents excessive stiffness.
Refuel immediately: Get protein and carbs within 30 minutes. Chocolate milk, recovery drink, banana with peanut butter—whatever sounds good.
Hydrate: You've lost significant fluid. Drink water with electrolytes.
Celebrate: You just ran 26.2 miles. That's incredible. Acknowledge your accomplishment.
The Week After (Days 1-7 Post-Race)
Take at least 7 days completely off from running. 2 full weeks if possible. I know you'll feel restless. I know you'll want to "test your legs." Don't.
Your body needs genuine rest to repair:
Muscle fibers are damaged and need to rebuild
Immune system is suppressed and needs to recover
Glycogen stores need to fully replenish
Nervous system needs to reset
Gentle movement is fine: Walking, easy swimming, very gentle yoga. But nothing high-impact.
Expect soreness: DOMS (Delayed Onset Muscle Soreness) peaks 48-72 hours post-race. Stairs will be your enemy. This is normal.
Sleep as much as possible: Your body does most of its repair work during sleep. Prioritize it.
Weeks 2-4 Post-Race: Easy Return
Week 3:
3-4 very easy, short runs (20-30 minutes max)
All at conversational pace
Walk breaks are fine
No workouts
Week 4:
Return to normal easy running volume
Still no quality workouts
3-5 easy runs, 30-45 minutes each
Light strength training can resume
Week 5:
Can begin adding light quality workouts
Still prioritizing recovery
Listen to your body
Don't rush back. The marathon took a lot out of you—physically and mentally. Give yourself adequate time to recover fully before jumping into another training cycle.
What's Next: Your Marathon Journey Continues
Completing a marathon is a massive achievement. But for many runners, it's just the beginning.
Possible Next Steps:
Run another marathon and improve your time. Now that you know what the distance feels like, you can train more specifically for performance. (THOUGH I recommend only 1 marathon every 10-12 months. Marathons are hard on your life.)
Tackle different marathon terrain. Flat road marathon? Try a trail marathon. City marathon? Try a remote, scenic one.
Step up to ultra distance. If the marathon left you wanting more, ultra marathons (50K, 50 miles, 100K, 100 miles) might be calling.
Work on speed at shorter distances. With your aerobic base from marathon training, you can run breakthrough 5K and 10K times.
Take a break and enjoy running without a goal. Sometimes the best thing after a big goal is to run for fun without structure.
Join the BALG Community
This is where Badass Lady Gang really shines. Our BALG Training Team isn't just about training for one race—it's about building a sustainable running practice that lasts.
We offer:
Weekly group coaching calls with education and Q&A
Customized training plans for your goals and schedule
Supportive community of women runners at all levels
Comprehensive strength training library
Audio-coached long runs
Education-first approach that teaches you the WHY
Because the best training isn't blindly following a plan. It's understanding what you're doing, why you're doing it, and having support to stick with it.
Your Marathon Journey Starts Now
Training for a marathon is a commitment. There will be early mornings, hard workouts, sore legs, and moments of doubt. You'll question why you signed up. You'll wonder if you can actually do this.
But there will also be breakthroughs. Runs where you feel unstoppable. The moment you complete a 20-mile training run. The realization that you've become a runner.
And ultimately, there will be that finish line. The moment when you cross it and realize you just ran 26.2 miles. When you prove to yourself that you're capable of more than you imagined.
That's what marathon training offers: not just a finish line, but transformation.
Ready to start?
If you're brand new to running: Begin with our free Couch to 5K program to build your foundation.
If you need to build your base: Check out our free Build Your Base Training Experience for comprehensive base building.
If you're ready for structured marathon training: Explore our marathon training plans designed to meet you where you are.
If you want complete support: Join the BALG Training Team for custom plans, weekly coaching, community, and education that teaches you to become your own best coach.
Whatever path you choose, know this: You can do this. You have everything you need to train for and complete a marathon. It won't always be easy, but it will absolutely be worth it.
Your journey to 26.2 miles starts with a single step.
Take it today.
Kelly is the founder of Badass Lady Gang, a running community and coaching business dedicated to building confidence and mental strength in women runners. She believes that education-based training creates lasting transformation, and that every woman deserves to know just how badass she really is.
