Taking part in a marathon is an incredible personal challenge, and running your first marathon is even more special. It puts you in the exclusive 0.17% of the population who have completed a marathon! But rest assured, you will not be the only one feeling nervous on the start line. Around 40% of runners at every marathon are first-timers. Discover our tips to confidently approach training for your first marathon.
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What age should you run your first marathon?
There is no ideal age to run your first marathon, despite this being a question we are often asked. Although you generally need to be at least 18 years old, your health and running foundation are what matter most. Young adults can benefit from their energy and fast recovery, while older runners can draw on their endurance and experience.
When should you run your first marathon?
The best time to run your first marathon depends on your current fitness and, above all, your goals. Give yourself enough time to prepare properly, usually between 4 and 6 months, or 16 to 24 weeks, and choose a time of year with pleasant weather, such as spring or autumn. You will enjoy the race much more!
What is a good first marathon time?
There is no good or bad time for your first 42.195 km. Your finishing time will vary depending on your profile and experience. A sensible target for a first-time marathoner is 4:30, which is close to the average marathon finish time, although it can be as fast as 4 hours. The most important thing is to finish in good shape and enjoy the experience. Whatever happens, stay positive and remember that you can always improve next time!
Calculate your vVO2max, endurance, and estimated time for your next marathon with our calculator.
How do you prepare for your first marathon?
Preparation is the key to success for your first marathon. By the time you reach the start line, you will already have done 90% of the work. Here are the essential steps to follow before race day.
Choose the right training plan for your goals
Your first marathon preparation will last several months, so it is important that your training plan matches your goals, fitness level, and schedule.
RunMotion offers personalised training plans based on all of these factors, helping you stay on track throughout your marathon training. We do not offer a fixed first marathon training plan PDF, because preparing for this race requires adjustments based on your progress and runner profile. Your programme can include interval workouts, long runs, marathon-pace sessions, and more!
Hydration and nutrition basics
The idea of fueling during a marathon may be completely new to you, but it will be essential to your race strategy. Hydrate regularly and make sure you take in carbohydrates according to your needs. This will help maximise your performance and, above all, delay the dreaded marathon wall.
If you want to go further and build your race strategy, we have developed a tool that lets you create a personalised race plan, including split times, paces, nutrition, and hydration management. Everything you need to manage your race on the big day.
👉 Head to Race Strategy.
What gear should you wear for your first marathon?
For your shoes, choose a model suited to your feet and running stride. You need to feel comfortable in your shoes on race day. You can also wear a practical, discreet hydration belt or even a hydration vest. This accessory, well known in trail running, is very useful for marathons too. It lets you carry your supplies of energy gels and bars, as well as water flasks, so you can manage your hydration independently of aid stations.
Include strength training and mental preparation
To succeed in a marathon, it is recommended to include strength training exercises in your training plan. Indeed, S&C helps prevent injuries by strengthening your muscles, tendons, and ligaments, while developing strength and stability. These exercises are especially important for first-time marathoners, who need to gradually adapt to the intensity and duration of training. The RunMotion Coach app includes a module that builds your strength training programme in direct connection with your running plan, with no conflicting workouts.
Mental preparation also plays a crucial role in your performance. While your strength and conditioning is important, running 42.195 km for the first time can feel very long and even overwhelming. You will need to stay mentally strong, positive, and motivated, but promise yourself that you will make it!
Finishing your first marathon
Finishing your first marathon is an incredible achievement, but it is important to listen to your body. Follow your training plan and do not hesitate to reduce your training load if needed to avoid injury. Preparing for your first marathon can be a long process, but remember to enjoy the experience and, above all, celebrate every kilometre you cover, bringing you one step closer to the finish line.
How should you set a time goal for your first marathon?
For your first marathon, your main goal should be to finish the race and cover those 42 km. Focus on the joy of running rather than your pace. But if you have ambitions, do not hold yourself back from setting a time goal. To do so, you can use our race time prediction tool. Enter your two most recent races, whether they were competitions, your half-marathon time, or training efforts, and we will tell you what time to aim for. You can then enter that goal time in the RunMotion Coach app, which will give you a tailored training plan based on your goals, number of sessions per week, and race date.
Which marathon should you choose for your first one?
You are running your first marathon, but you do not know which one to choose? Look for a flat course with limited elevation gain, held at a time of year when the weather is mild and not too hot. It will make the experience more enjoyable and less challenging.
In France, the Paris Marathon is an ideal choice. It is flat and scenic, allowing you to run past iconic landmarks, while its fantastic atmosphere will help you push beyond your limits! The Bordeaux Métropole Marathon, with its night-time course, is another great option for a first marathon. And if you are looking for a fun atmosphere, try the Médoc Marathon, famous for its festive gourmet aid stations. It is up to you to choose what appeals to you most for this first adventure!