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Register for the marathon and start training at least 6 months before race day. Even for experienced athletes, running a marathon requires lots of preparation, and proper training is a key part of injury prevention. Keep in mind you should already have experience with long-distance running before attempting a marathon. Marathon training plans generally assume you already run 3 times per week and can run for around 10 miles (16km) at a time. Specific requirements vary by race. In general, you need to be able to run a total of 15 to 25 miles (24 to 40km) per week and have previously run 5K and 10K races. Some races also have minimum qualifying times. If don't regularly run long distances, check with your doctor before starting a new exercise routine. There are a variety of marathon training plans, but they share a few basic elements. To increase your stamina gradually and avoid injury, run 3 times per week with a rest day between each session. Do a long distance run just once a week, and focus on speed and pacing on the other days. For instance: Tuesday: Run a total of 8 alternating 200 m to 400 m intervals at jogging and sprint speeds. Your target intensity for speed day is 80 to 100% of your max heart rate. Thursday: Run at a brisk, mid-tempo pace, starting at 3 miles (4.8km) in the first week of training. Your target intensity is about 70% of your max heart rate. Saturday: Run a slow-tempo pace, starting at 10 miles (16km) in the first week of training. For long run day, your target intensity is about 60% of your max heart rate. To calculate your max heart rate, subtract your age from 220. Wear a fitness monitor to keep track of your heart rate as you run. and cool down before and after your runs. Walk briskly or jog lightly for 5 to 10 minutes to get your body ready for exercise. After a run, walk or jog for another 5 to 10 minutes to ease your body back to a resting state. Warming up and cooling down can help prevent injury and leg cramps. Stretching your legs after a run can also help your muscles recover. Increasing distances too quickly is a common mistake. Instead, run at each tempo for gradually longer distances. For instance, add 1 to 2 miles (1.6 to 3.2km) to your long day until you can run for 20 to 22 miles (32 to 35km). If you miss a training session, don't try to run on back-to-back days. If you miss a week, don't try to double up your distances the next week. Every month or so, go easy on yourself and run the distances you ran in week 1. Your body will need extra recovery time as you increase the time you spend on your legs. Running shorter races can help you learn what to expect on an actual race day. Look online for races and incorporate them as long run days in your training program. Don't run more than 3 half-marathons in a 6-month period and don't run any races within 3 weeks of the marathon. Incorporating shorter events in your program will help you know what to expect on race day. From check-in logistics to adrenaline rushes, races involve variables that you can't plan for simply by running on your own. Taper your training sessions toward the end of the program so you'll be fully recovered and ready for the big day. Marathon training plans are usually at least 16 weeks; your longest run should take place around week 13. Scale down weeks 14 and 15, then do 1 to 2 light 15 to 30-minute runs during week 16. For example, if you got to a peak long day run of 22 miles (35km) in week 13, run 15 miles (24km) on long day in week 14, and 10 miles (16km) in week 15. Don't run the day before the race. Remember to keep your runs light during week 16.
Begin training at least 16-24 weeks before the marathon. Run 3 training sessions per week with alternating difficulties. Warm up Increase your distances by 10% to 20% per week for about 10 weeks. Enter 5K, 10K, and half-marathon races during training. Decrease your distances by 25% to 50% per week in the last 3 weeks.