Everything a new marathoner needs — from base mileage to taper, fuelling, kit and the mental game. Built from coaching hundreds of first-timers.
Before you start the plan
A first marathon rewards consistency over heroics. Most injuries we see in coaching come from rushing the base phase — runners jump into long runs before their tendons and aerobic system are ready.
Two prerequisites we look for: comfortably running 25–30 km per week for at least eight weeks, and no significant injury in the past three months. If either is missing, spend four to six weeks building base before week 1.
The four phases
We split the 16 weeks into four blocks, each with a different job. Treat them as separate seasons.
- Weeks 1–4 — Base. Build mileage 10% per week, all easy. One short long run on weekends.
- Weeks 5–9 — Build. Add tempo and threshold. Long runs climb to 25 km.
- Weeks 10–13 — Peak. Marathon-pace work in long runs. Peak run hits 32–34 km.
- Weeks 14–16 — Taper. Volume drops 20–30% per week. Sharpening intensity stays.
Long-run rules
The long run is the cornerstone, but it's also where most plans go wrong. Keep these three rules and you'll arrive at race day fresh.
- Run the first half slower than goal pace, always. Negative-split your long runs.
- Practise race-day fuelling from week 6. Test gels, drinks and timing — never new on race day.
- Cap effort around 75% of HR max. If you can't hold a conversation, slow down.
Fuel & hydration
Aim for 60–90 g of carbohydrate per hour during the race. Practise this in training so your gut tolerates it.
Drink to thirst rather than on a schedule unless conditions are hot. Carry a small flask on long runs so you can sip continuously.
Race week
The work is done. Race week is about logistics, sleep and not overthinking. Use the race-week checklist in Racendo to keep travel, expo, bib, kit and meals organised in one place.