How do I train for my first marathon?

Marathon training plan for beginners, week by week

This is US coach Hal Higdon’s Novice 1 marathon plan, written for a first marathon. It takes 18 weeks.

Each week has 3 midweek runs, 1 long run on Saturday, cross-training on Sunday and 2 rest days. Weeks 8 and 18 end with a race on Sunday instead.

Monday and Friday are rest days. Sunday is cross-training, such as swimming, cycling or walking. You can swap Saturday and Sunday if that suits you.

Week 1 asks for three 4.8km runs and a 9.7km long run. Can’t run that far yet? Do the half marathon plan first, or Couch to 5K if 5km is a stretch.

Next step: count 18 weeks back from race day and mark week 1 in your diary.

How fast should I run my training runs?

Slow enough to chat. Higdon says to run long runs at a pace that lets you talk with your training partners. To him, there is no such thing as “too slow”.

What matters is that you cover the distance. Keep the midweek runs easy too.

Walk when you need to. Higdon calls walking breaks a perfectly acceptable strategy.

He suggests walking at each drinks station, as drinking is easier when you walk. Practise that on long runs.

Your first goal is to finish. Time your week 1 long run to find your own pace. For an easy-pace heart rate, see heart rate zones.

Why is the longest run only 32km?

That is how Higdon builds the plan. The long run peaks at 20 miles (32km) in week 15. Then you taper for 3 weeks: you run less, so you start the race rested.

So the last 10km comes on race day, when you are fresh. You can skip the odd short run, but Higdon says do not cheat on the long runs.

The long run also drops every few weeks, as in weeks 3, 6 and 9. Higdon calls these stepback weeks, to gather strength. Don’t skip them to get ahead.

What if a week feels too hard?

Repeat it. The NHS says to do a similar run at least 3 or 4 times before you go faster or further.

Big jumps may raise your injury risk. A study tracked 874 new runners. Those who added over 30% distance across 2 weeks seemed more prone to injuries like runner’s knee and shin pain.

The link was not certain, and the authors want trials to check it.

Extra rest is fine. Higdon says if you stay consistent over the 18 weeks, you may benefit from extra rest.

So build a spare week or two into your diary. Then a repeated week won’t push back race day.

How to lower your injury risk in marathon training

New to weights? Higdon suggests you wait until after the race.

Already lift? Do it after your Tuesday and Thursday runs. See strength training for runners for which lifts help.

Worried about your heart? In US races, cardiac arrest (when the heart suddenly stops) hit about 1 in 100,000 marathon runners.

The authors call the risk low. Most cases came from heart disease.

Low blood sodium can also happen in long races. At one US marathon, 13% of runners tested had low blood sodium at the finish. It was linked to gaining weight during the race, finishing in over 4 hours, and being very light or very heavy for your height.

Practise your drinking on long runs, the same way Higdon suggests walking at drinks stations.

Pregnant? The NHS says it’s not recommended to start a new vigorous (hard) activity such as running. Ask your midwife what’s safe.

When to speak to a GP

Speak to a GP if:

• You haven’t exercised for some time, or you have medical conditions or concerns. The NHS says speak to your GP first.
• Your knee pain is severe or your knee is swollen: go straight away. Milder knee pain: stop running, and see a GP or physio (physiotherapist) if it hasn’t gone after a week.
• A sudden, sharp pain at the back of your ankle may mean a torn Achilles tendon (the cord there): go straight away. Achilles pain that hasn’t gone after 2 to 3 weeks: see a GP or physio.
• Your shin is swollen, the pain is severe, or it isn’t better in a few weeks: see a GP or physio. A lot of swelling in your heel or under your foot: stop running and see a GP straight away, as the NHS advises. Heel pain that doesn’t go away: see a GP.
• You have chest pain that comes and goes, or that goes away quickly but you’re still worried.

Stop straight away if you feel any pain or become unwell. Call 111 if symptoms worry you or don’t go away.

Call 999 for sudden chest pain or discomfort that doesn’t go away. It can feel like squeezing, pressure, burning or indigestion.

Call 999 too for pain spreading to either arm, or your neck, jaw, stomach or back. Also call 999 for chest pain with sweating, feeling sick, light-headed or short of breath.