Welcome to MarathonBasics, get your race on!
Are you training for your first marathon or number 10? MarathonBasics has you covered with training plans, racing strategy, nutrition, gear, and more.
Training for a marathon requires dedication, consistency, and a well-rounded approach.
We focus on what's important
Develop a training plan: Create a tailored training plan that gradually increases your weekly mileage and includes a mix of easy runs, long runs, and speed or tempo workouts. Make sure to include rest days and cross-training activities to prevent overuse injuries and maintain overall fitness. Most marathon training plans last between 16-20 weeks, depending on your fitness level and goals.
Build a solid aerobic base: Focus on gradually increasing your weekly mileage, primarily through easy, conversational-paced runs. Building a strong aerobic base will enhance your endurance and enable you to handle the demands of marathon training.
Incorporate long runs: Schedule a weekly long run that progressively increases in distance, eventually reaching at least 18-22 miles (29-35 kilometers) a few weeks before the marathon. Long runs are crucial for teaching your body to efficiently utilize energy, adapt to running on tired legs, and mentally prepare for the race distance.
Focus on speed and tempo work: Include speed workouts (such as intervals or hill repeats) and tempo runs in your training plan to improve your running economy and pace. These sessions help you become a more efficient runner and allow you to maintain your target race pace for longer periods.
Prioritize recovery and injury prevention: Ensure you have ample rest days and incorporate cross-training activities, such as swimming, cycling, or strength training, to maintain overall fitness and reduce the risk of overuse injuries. Additionally, prioritize sleep, nutrition, hydration, and flexibility work (such as stretching, foam rolling, or yoga) to support your body's recovery and adaptation to the increased training load.