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How to Run a Marathon: The Complete Guide
September 2026 · 12 min read
Before You Start
You should be able to comfortably run 25-30 km per week for at least 3 months before starting a marathon plan. If you're not there yet, build your base first with a 10K plan.
The 16-Week Structure
Most marathon plans follow a three-phase structure:
- Build (Weeks 1-8): Gradually increase weekly volume. Long runs grow from ~14 km to ~28 km. Focus on aerobic base.
- Peak (Weeks 9-13): Highest volume weeks. Long runs reach 30-35 km. Add marathon-pace segments.
- Taper (Weeks 14-16): Reduce volume by 40-60% while maintaining intensity. Arrive at race day fresh.
Key Workouts
- Long Run: The backbone of marathon training. Build to 30-35 km. Practice race-day nutrition.
- Intervals: VO2max work (e.g., 5×1000m @ interval pace). Builds speed ceiling.
- Tempo Runs: Sustained effort at threshold pace. Teaches your body to clear lactate efficiently.
- Easy Runs: 80% of your training. Conversational pace. Builds mitochondrial density.
Recovery Matters
Rest days aren't optional. Your body adapts during rest, not during training. Take at least 1-2 full rest days per week. Add strength training on rest days for injury prevention.
Race Day
- Start conservative. The first 10 km should feel too easy.
- Fuel early and often — don't wait until you're hungry. Use our fueling calculator to plan your intake.
- Break the race into chunks: 3 × 14 km is easier to think about than 42 km.