How to train for your first marathon or long-distance run

You’ve picked a race that you’d like to complete. It’s time to plan out how to get there and what you might need to do it, without injury!

We will cover:

• How to creating a solid running foundation

• Gear & Safety

Creating Your Foundation

Building your base is crucial if you want to run faster, for longer, or both. It takes discipline and consistency; you need to run slowly, run a lot, and do so for at least 8-12 weeks.

This base is mainly done in Zone 2, or below your aerobic threshold (the limit at which your aerobic system works maximally). Keeping your heart rate low and slow will keep you from getting injured and keep the soreness to a minimum.

How long is this event?

How many weeks or months until the event?

Start with that date and your way backwards, counting the weeks. This will allow you to break them into sections as described in an example schedule below. Couch to 5k is a free app and a great place to start to build a solid foundation!

Training plans usually follow this schedule:

• Base building: weekly increasing miles and endurance (5-10%), one long run a week

• Strength and Cross-Training: x2/week building muscle with resistance and faster runs (tempo).

• Deload: every 4th week lighten up to give your body and break and get it ready for the next round.

• Peak Phase: mostly long runs, the mileage will be close to your event mileage.

• Taper: about a week or two away from your event the mileage will reduce to allow the body time to heal and perform your best.

• Rest days: at least 1-2 days of active recovery to rest mentally and physically.

Figure out your Zone 2 heart rate range

You will be doing runs that are slower than you think so its important to know your Zone 2 heart rate to make sure your effort is where it needs to be. A great method to use is the Karvonen formula. If you are able to, set up your watch to ping you and keep you in the zone.

Weekly mileage targets

The first couple weeks should feel easy, increasing the volume 5-10% weekly. Start with mileage that you are comfortable with.

If your run is less than 15 miles a week, you can run about 3x / week. Your long run about 40-50% of weekly mileage, divvying the rest of the mileage evenly throughout the week.

If your run is between 15 - 25 miles a week, you could run x4 / week. Your long run is about 25-35% of weekly mileage, divvying the rest of the mileage evenly throughout the week.

If your run is between 30 - 45 miles a week, you could run x5 / week, and anymore more you could be running x6 / week. The long run is about 25-35% of the weekly mileage.

• Allocate one of the runs as threshold or interval run, options to add a strides or hill spring after an easy run, or turn a long run into a progressive run (easy, moderate, steady).

• 80% of your weekly volume should be easy or Zone 2

Deload and Cross Training

Every 4th week decrease the weekly mileage by about 30 - 50%, dropping intensity levels as well (no threshold or interval workouts).

Depending on how much free time you have, you can add cross training - swimming, cycling, rowing. This allows you to increase weekly training volume without the impact that running has on the body. Replace 1-2 runs/week with a cross-training workout. If you don’t have much time, choose strength training.

Monitor Yourself

A big mistake is running the easy runs too fast, in Zone 3 or 4 instead of 2. Your aerobic system is still working to a high degree but its more strenuous on the body so the recovery demand and impact forces are higher.

The main risk if you will end up more fatigued and could pick up an overuse injury. Zone 2 can be boring and might not feel like your doing much, but stick with it.

These plans can always change depending on how your body is dealing with the training. Are you sleeping and eating enough? Are you truly performing your easy runs in Zone 2? No need to push through if you’ve had a bad day, pick it up back the next day and aim for 90% compliance.

Nutrition

Before, during, and after each training you will want to incorporate good habits of eating and staying hydrated to keep your energy up and perform well during the event.

Eating about 60-70g of carbs per hour is ideal. Gels, gummies, liquid formulas are the common while solid food takes longer to digest and difficult to put down while running.

Do Not Neglect Recovery

Incorporating recovery strategies can be a struggle. Although most of running is at an easy pace, the volume is still high, so the recovery demand is still there. You don’t want to be sore after every workout.

This includes getting enough sleep (7-10 hours a night), eating enough carbs, and active recovery (yoga, stretching, getting a massage).

Gear Up

The right gear can make training comfortable and keep you motivated to continue training!

Shoes

Head to your local shoe shop to get the best shoe for your body. I am biased to wide toe boxes from brands like Altra and Topo.

Clothes

Fabrics that keep moisture off your skin and avoids skin chaffing like nylon or polyester are best while cotton can get heavy and stays wet for longer.

Training in the cold or rain can be tricky but don’t let that stop you from getting outside (most races are held rain or shine, let’s find out what works best for you so you can conquer your race comfortably!).

Wearing a ball cap keeps the rain out of your eyes, a light raincoat or sweater will keep you warm. Colder weather calls for ear warmers that don’t fall, light gloves, thick tall socks, and maybe a neck gator.

Hydration

Every body type is different, and every race event’s needs are different. How much water to you want to carry? Pockets for gels and fuel could come in handy.

Vests, camelbacks, waist belts, REI has multiple options. Ask your running club or friends what they use and try some different options.

Electronics

Watch

• To track time, mileage, pace, and collects other stats

Heart Rate monitor

• Tracking heart rate zone and cardio threshold

Music

• Bone conduction headphones are a great way to listen to music and the world around you (e.g. traffic)

Safety

You want to see and be seen, especially when training in the dark. Options could be a headlight, flashlight, reflective vest, lighted vest, bright colors.

Training alone or in a new place? Pepper spray, a stick, are great precautions.