Running a marathon

A marathon is a big, rewarding goal, and a big time commitment. It’s not a first running goal, and it will take priority over lifting while you train.

Before you start

• Run a 5K and, ideally, a 10K and a half marathon first.
• Be able to run about 30 minutes, 3–4 times a week, without pain.
• If you have heart disease, high blood pressure or another condition, see a doctor before starting.

What training looks like

• Length: most first-marathon plans run about 16–20 weeks, after you already have a running base.
• Weekly runs: 4–5, mostly easy (conversational), with one longer run.
• Long run: builds gradually, peaking at around 30–32 km (18–20 miles) a few weeks before the race.
• Taper: the last 2–3 weeks are easier so you arrive fresh.

Pros

• A clear, motivating goal
• Big improvements in endurance
• Races are a great experience

Cons

• Time: 4–6+ hours a week at the peak, plus recovery
• Injury risk: high running volume is hard on legs and feet
• Lifting progress slows: lots of running reduces strength and muscle gains [1]
• Food: long runs need planned eating and drinking

Keeping your strength

Lift 1–2 times a week with the general health program. Keep weights moderate and put lifting away from long runs, e.g. the day after an easy run, not the day before a long one. See pairing cardio with lifting.

Eating for it

Long runs burn a lot of energy. Eat enough, especially carbohydrates around long runs, and keep protein up to recover. More on eatgood.now: what a normal day of eating looks like.

General information, not medical advice. If you have a health condition, are pregnant or take medication, check changes with your doctor.