Finishing a marathon is a big goal; with the right preparation, anyone can reach it.
Prerequisites
To start a marathon program, you should have been comfortably running 40–50 km a week over 3–4 days for at least 6–8 weeks.
16-Week Plan Overview
### Weeks 1–4: Base
- 4 sessions a week, 40–55 km in total
- Focus on time, not speed: keep a conversational pace
### Weeks 5–8: Build
- Increase your long run up to 25 km
- Add one tempo run session
### Weeks 9–12: Peak Intensity
- A maximum of 60–70 km a week
- Long runs reach 32–35 km
- Practice fueling with glucose gels
### Weeks 13–16: Taper
- Volume is reduced gradually
- Energy reserves are built up
- Only easy runs in the final 2 weeks
Nutrition
Before the big run, carbohydrate loading (carbo-loading) starts 2–3 days before the race. During the race, take a gel or a banana every 45 minutes.
Mental Preparation
Do mental training for the crisis at around 32 km known as "the wall." Set yourself small checkpoints: 10 km, 21 km, 32 km, 42 km.
Every runner deserves to cross the finish line; get there by preparing healthily and with a plan.