How to prepare for a marathon?

Posted in Fitness

This is due to the long duration of the training, and hence the large energy requirements of the body for a marathon. A thoughtful and well-paced training plan will allow you to finish the race in good shape.

Here are a few universal tips on training for a marathon:

  • First, plan your start date: choosing a specific date for the marathon will help you plan your training accordingly and will be an additional motivating factor.
  • Preparations should take 3 to 6 months, depending on your current fitness level. If you are a beginning runner, it's best to start your marathon adventure with at least a full year of regular running.

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  • Be systematic. Train regularly, try to run at least 3 times a week and avoid gaps larger than 3 days.
  • Build up your training slowly. Increase the intensity of workouts and lengthen your workouts a few miles a week.
  • Learn to love long runs. Trainings should take from 2.5 to 3 hours. Remember to never run for more than 10 miles in one session! It would mean too much fatigue for your muscles and the whole body. 2-3 workouts on a distance of 5m–10m is enough.
  • Remember to recuperate. Rest is also a part of the training. Go to the sauna or enjoy a sports massage once a week.
  • Supplementary training. A marathon is more than running. Your leg muscles are pushed to their limits, so you should think about additional gym training, which will reinforce them.

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  • Keep an eye on Internet portals dedicated to running. Reading tips from other runners and using training plans available on specialized sites can be very useful and helpful in achieving your marathon goal.

See you at the finish line!

If you have more questions about the preparation for the marathon, please contact our Personal Trainers.


Martyna Wiśniewska
Holmes Place Team, Runner
Holmes Place Poland

Posted in Fitness