To train for your first marathon, plan 16 to 24 weeks of preparation and 3 to 4 runs per week. Your training follows three phases: build your endurance, work on your marathon pace, then taper before race day. The goal isn’t to run fast, but to reach the start line fit and injury-free.
Running a marathon puts you among the 0.17% of people who have ever finished one. And you won’t be alone at the start: at every marathon, around 40% of runners are first-timers.
The short answer
- Duration: 16 to 24 weeks (4 to 6 months) for a first marathon.
- Frequency: 3 to 4 runs per week, plus strength training.
- Key workout: the long run, built up gradually week after week.
- No need to run 26.2 miles in training.
- Final phase: a 2-week taper with less volume.
- Goal: finish feeling good. The time will come with your second one.
Contents
- Are you ready to train for a marathon?
- How long does it take to train for a first marathon?
- The 3 phases of your marathon training
- What does a training week look like?
- The long run: how far should you go?
- What pace should you aim for in your first marathon?
- Strength training: your injury insurance
- Fueling and hydration: train your gut too
- 5 mistakes to avoid in your first marathon
- Which marathon should you choose for your first?
- FAQ: training for your first marathon
Are you ready to train for a marathon?
Before you start, you should already be running regularly for several months, and ideally have finished a 10K or a half marathon. If you’re a complete beginner, start with a 10K or half marathon first.
Get a check-up with your doctor before you begin, especially if you’re returning to sport. Some races also ask for a medical certificate or a health form, so check your race’s rules.
How long does it take to train for a first marathon?
Plan for 16 to 24 weeks, or 4 to 6 months. That’s longer than for an experienced runner, and on purpose: your muscles adapt quickly, but your tendons and joints need more time to handle the volume.
The further you’re starting from, the longer your build-up should be. A short plan on a fragile base raises your risk of injury. So pick your race based on your current fitness, not the other way around.
The 3 phases of your marathon training
Phase 1: build your aerobic base
In the first weeks, almost all your runs are easy runs. That’s a pace where you can hold a conversation without gasping. You increase your volume little by little and extend your long run nearly every week.
Phase 2: marathon-specific training
You add marathon-pace sessions and intervals. Your long run stays the backbone, sometimes with marathon-pace blocks inside. This is also when you test your race-day fueling and gear.
Phase 3: the taper
In the last 2 weeks, you cut your volume so you arrive fresh on race day. You keep a little intensity so you don’t lose your feel for pace. It’s often the hardest phase mentally: you feel like you’re doing too little, but that’s when your body absorbs the work.
What does a training week look like?
Here’s a sample 4-run week during the specific phase. Durations depend on your level and where you are in your plan.
| Day | Workout | Purpose |
|---|---|---|
| Tuesday | Intervals: 10 x 400 m | Build your speed and running economy |
| Wednesday | Easy run | Recover while adding volume |
| Friday | Marathon pace: 3 x 20 min | Lock in your race pace |
| Sunday | Long run | Get your body used to long efforts |
| Mon, Thu, Sat | Rest or strength | Recover and prevent injuries |
With 3 runs a week, keep the long run, one quality session and one easy run.
The long run: how far should you go?
You don’t need to run 26.2 miles before race day. Your longest run usually comes a few weeks before the race, at around 2h30 of running. Beyond that, the fatigue costs more than it gives.
Run it slowly, at an easy pace. Use it to test what you’ll eat and drink on race day.
What pace should you aim for in your first marathon?
For a first marathon, a reasonable goal is around 4:30. Here’s the average pace for each goal:
| Goal | Pace per mile | Pace per km | RunMotion plan |
|---|---|---|---|
| 4:00 | 9′09″ | 5′41″ | sub-4 marathon plan |
| 4:30 | 10′18″ | 6′24″ | 4:30 marathon plan |
| 5:00 | 11′27″ | 7′07″ | 5:00 marathon plan |
To set a realistic goal, enter your recent races in our marathon time predictor. Keep in mind that your easy runs should be much slower than your marathon pace. To be guided session by session, build your personalized marathon training plan.
Strength training: your injury insurance
Strength training reinforces your muscles, tendons and ligaments. It matters even more for a first marathon, when your body faces volumes it has never handled. One or two short sessions a week are enough. In the RunMotion Coach app, the strength module fits into your running plan without overlapping your runs. If pain persists, stop and see a health professional.
Fueling and hydration: train your gut too
Fueling is a skill you train like any other. During your long runs, test the gels, drinks and timing you’ll use on race day. Your goal: push back the marathon wall and avoid stomach issues. Read our guide to marathon fueling and our comparison of energy gels and bars. To plan your splits, pace and fueling, use Race Strategy.
5 mistakes to avoid in your first marathon
- Increasing volume too fast. It’s the number one cause of injury in marathon training.
- Running your easy runs too fast. Easy runs should feel easy.
- Skipping rest days. Recovery is where you get fitter.
- Trying something new on race day. Shoes, gels, clothing: test everything on your long runs first. See our pick of the best marathon running shoes.
- Following a static PDF plan. A plan that ignores your fatigue, a cold or a busy week pushes you to either overdo it or give up.
Which marathon should you choose for your first?
Pick a flat course in mild weather, in spring or fall. Three World Marathon Majors are known for their flat courses and huge crowds: Chicago in October, London in April and Berlin in September. All three are very popular, so check how to get a bib (ballot, charity places) well in advance.
Your first marathon starts today. Choose your race, set your goal and availability: RunMotion Coach prepares you session by session until race day. Start your 7-day free trial ›
FAQ: training for your first marathon
Do you need to run 26.2 miles in training?
No. Your longest run stays well below race distance. Race day is carried by your whole build-up, not by one single run.
Can you train for a marathon running 3 times a week?
Yes, if your goal is to finish. Keep a long run, a quality session and an easy run. A fourth run helps you build volume if your schedule allows.
Do you need to run a half marathon first?
It isn’t mandatory, but it’s strongly recommended. A half marathon during your build-up also helps you fine-tune your goal time.
What’s a good time for a first marathon?
Around 4:30 is a reasonable goal, but it depends on your level. Use our marathon time predictor based on your recent races.
How many miles per week to train for a first marathon?
It depends on your starting level and your goal, but 25 to 30 miles (40 to 50 km) per week is already a solid base. What matters is building up gradually and including lighter weeks.
