TRAINING FOR A MARATHON: TIPS AND TRICKS FROM A RUNNING COACH
If you’ve set your sights on a marathon, congratulations—you’re about to embark on one of the most rewarding journeys in running. As any seasoned marathoner will tell you, marathon training is about more than piling on extra miles. It’s about learning how to build endurance gradually, structure your weeks with purpose, and develop the mental strength to go the distance.
To help you do just that, we asked professional running coach and EXOS trainer Katherine Bailey to share her expert advice on how to train for a marathon—from pacing and recovering to staying motivated through every mile.
HOW MANY MILES IS A MARATHON?
An official marathon is 26.2 miles, which can feel like an oddly random number until you understand the history behind it. According to Greek legend, in 490 BC an ancient messenger ran 25 miles from Marathon to Athens to deliver news of a victory. To honor the courageous runner, the first official modern marathon at the 1896 Athens Olympics followed the same route.
At the 1908 London Olympic Games, the course was extended an extra 1.2 miles so the royal family could watch the race start from Windsor Castle. That distance stuck, and it’s been 26.2 miles ever since.
How long does marathon training take?
A long race like the marathon demands a longer training plan—and if you're going from couch to marathon, the sooner you can get started, the better. “It takes a lot of time for your muscles, bones, and connective tissues to adjust to running extended mileage,” Katherine explained. “As a baseline, you’d want to be logging about 25 miles of running a week before you actually dive into a dedicated marathon training plan.”
MASTER YOUR MARATHON PACE
The time it will take you to actually run the marathon depends completely on your mile-by-mile pace. You’ll want to have that pace dialed in long before race day so you know exactly what your target speed feels like—otherwise you might start out too fast and hit the wall mid-race.
So what should your training pace be? Katherine has a few strategies to help you figure that out.
“For new runners, I like to start out with a one-mile time trial, because it’s a great indicator of baseline fitness,” she explained. The process is easy—just run a mile as fast as you can, then plug your time into an online pace calculator. It’ll give you both the pace you should train at, as well as your estimated marathon completion time.
The best way to practice your marathon pace is to incorporate it into your weekly long runs. Once you settle into the run, focus on finding your target pace and maintaining it from the first mile to the last. A GPS watch can help you monitor your pace and stay on track along the way.
As your training mileage increases, Katherine also recommends doing a half marathon and using it to predict your marathon pace and finish time. “It’s also a great way to practice maintaining a consistent pace amidst the excitement of a race environment,” she pointed out.
YOUR 30-WEEK MARATHON TRAINING GUIDE
Designed specifically for beginners, Katherine’s 30-week plan features a strategic mix of running, cross training workouts, speed work, and rest days. You’ll notice that every Wednesday is dedicated to different running workouts that will sharpen the skills you’ll need on race day. They include:
- Strides
These mini sprints are performed either after a warmup or at the end of a run to loosen your hamstrings and sharpen your form. Aim for about 100 meters at 85% maximum effort, with about a minute of rest in between.
- Hill Repeats
Hills are a fact of life on virtually every marathon course, so it’s important to train for them. “If you can find one, I prefer about a 200-meter hill that’s not too steep,” said Katherine.
- Fartlek
Fartlek, which comes from the Swedish word for “speed play,” is a workout built on alternating bursts of faster running with easy recovery jogs. This mix of paces will teach your body how to work through fatigue and shift gears smoothly.
- Tempo Runs
A tempo run is all about locking into a “comfortably hard” pace that you could hold for about an hour. The goal is to keep the effort steady from start to finish.
You’ll also notice that every 4th week or so is a “de-load” week with reduced mileage and intensity. By easing back, your muscles, joints, and connective tissues get time to repair so you can come back stronger, more resilient, and ready to tackle the next block of training.
Ready to put it all into practice? Lace up and let’s go.
WEEKS 1-8
These first two months are all about getting into the rhythm and routine of training. You’ll ease into your weekly run schedule, doing mostly easy runs to build up your cardiovascular fitness. Use this time to establish good long-term running habits that will help you stay consistent and motivated.
WEEKS 9-16
Now that you’ve built a solid foundation, it’s time to build strength and endurance. You’ll steadily increase your mileage, culminating with a 12-mile run on week 16. Now that you've got some serious miles under your belt, consider running a 5K, 10K, or half marathon to test your stamina.
WEEKS 17-24
In this phase, workouts get more intense as you start to push your body beyond what you thought was possible. Long runs will get closer to marathon distance, making this the perfect time to start trying out energy gels and fueling strategies so there are no surprises on race day.
WEEKS 25-30
You're on the home stretch. During these final weeks, you'll do your longest run of the training plan (22 miles) then steadily taper down your mileage so your body can absorb all the hard work you’ve put in. On week 30, dial in the race-day details like your travel arrangements, pre-race breakfast, and racing shoes/apparel.
MORE MARATHON TRAINING TIPS: RUNNING SHOES, RECOVERY, AND MORE
- Warm up. Cool down. No exceptions.
Before you begin any marathon training workout, taking the time to warm up is non-negotiable. It’s what prepares your body to handle the miles ahead—loosening stiff muscles, raising your heart rate gradually, and priming your joints for the repetitive impact of running.
After the run, cooling down is just as important. A few minutes of easy running and stretching will help your body shift into recovery mode and leave you feeling fresher for your next session. For a proven routine you can use before and after each run, check out these warm up and cool down stretches.
- Rest up.
Giving your body downtime is just as important as running—so when a rest day rolls around on your training calendar, take full advantage. Studies show that muscles can make significant recovery in as little as 24 hours, giving your body the reset it needs to keep going strong.
When it comes to how you rest, choose your own adventure. If you like to stay moving, active recovery options like swimming, cycling, or yoga can loosen tight muscles and keep blood flowing. If spending a day on the couch is your rest-day truth, that’s totally fine too.
- Show your feet some love.
Your feet are the unsung heroes of marathon training, so treat them with the care they deserve. Simple recovery habits like a cold soak after long runs or using a foot roller to work out tension can go a long way in reducing inflammation and preventing injury.
Wearing properly fitting running shoes is also critical. “In my experience, most runners are out there wearing shoes that are too small—and that’s how toenails get lost,” explained Katherine. Aim for about a thumb-width of space at the front and a toebox wide enough for toes to wriggle freely. For the most accurate fit, try on shoes after a long run when your feet are slightly swollen, just like they’ll be on race day.
As far as specific running shoes that Katherine recommends, “I really like the responsive feel of the Supernova Rise or the Supernova Prima,” she said. “For longer runs, the softer feel of the EVO SL is really nice too.” We’ve also written a guide to help find the right running shoes for you.
- Embrace a marathon mindset.
Say it with us: I can do hard things.
There will be plenty of runs where you feel like calling it quits, but the key is learning to resist the urge and run one more mile—or block—or step.
“For me, that’s the beauty and the magic of running,” said Katherine. “It teaches you the power of pushing through, and that’s what’s going to carry you over the finish line.”
To take your marathon training even further, visit the adidas running hub for more great information like how to improve your running performance, tips to control your breathing, and common mistakes to avoid after a run. And be sure to check out this rundown of essential gear every runner needs.