Menu
very logo
SearchSavedBasket

Up to 50% off Bank Holiday Deals

Up to 50% off Bank Holiday Deals

Back to Very Inspired

Sports

How To Train For A Marathon: The 10 Steps To Success

12 June 2025 • 5 min read

The fact that only 1% of the global population have ever run a marathon is testament to what an outstanding achievement it is. Grinding your way through 26.2 miles takes fitness, determination, stamina and, crucially - preparation. But the rewards of doing it are huge. You’ll look and feel great. You’ll strengthen your heart and bones. And you’ll probably raise a load of money for your favourite charity. With all these benefits, it’s time to get your trainers on and get out there! What’s more, the days when marathons were predominantly run by men are over - there were just 2% less women entrants than men under 30 years old at the 2023 London Marathon. That’s because with the right preparation, it's within anyone’s reach - and it doesn’t have to be expensive either. Whether you're aiming to set a personal best time or simply enjoy the journey, here's a everything you need to know to make an effective and safe training plan on your way to becoming one of the 1%. 

1. Build a Solid Foundation 

Before diving into intense training, make sure you’ve got your base level of fitness sorted first. If you're new to running, consider starting with a walk/run program to build your endurance gradually - the NHS’s famous Couch to 5K is the perfect launchpad for gaining fitness and building goals. Once you’re into the groove of exercising regularly to a reasonable level, the aim will be to run for at least 15-20 miles per week over several months. Having this foundation should hopefully reduce the risk of injury and prepare your body for the demands of marathon training. 

2. Follow a Structured Training Plan 

When it comes to deciding how long it should take to train for a marathon, the ideal timeline depends on a few individual factors such as your current fitness, previous experience, and finishing time goals. If you already exercise regularly and have a good level of fitness, it typically takes 16 to 20 weeks to train for a marathon. However, some experienced runners may be able to train in 12 weeks, while others might need 24 weeks or more, especially if starting from scratch.  

A well-structured plan balances long runs, speed work, and recovery. Typically, you'll run three to four times a week, incorporating: 

  • Long Runs: Gradually increasing distance to build endurance. 

  • Speed Work: Intervals or tempo runs to improve pace. 

  • Recovery Runs: Easy-paced runs to facilitate muscle repair. 

  • Rest Days: Crucial for preventing overtraining and injuries. 

Remember, consistency is key. Avoid the temptation to skip rest days or overexert yourself. You may also have heard of the 80% rule - or 80/20 running - which refers to the percentage of runs performed at higher or lower intensity each week, with 80% of runs being completed at a lower intensity and the remaining 20% at a higher intensity. This can be vital in giving your body time to adapt and strengthen

3. Incorporate Strength Training 

Strengthening your muscles, especially the core and legs, enhances running efficiency and reduces injury risk. Aim for two strength sessions per week throughout your training, focusing on exercises like lunges, squats, and core work. This will enhance the force and power that your muscles produce, which, in turn, can reduce the amount of energy that you use at your target running pace, which will delay fatigue setting in during the race. It also improves overall posture and balance, helping you walk tall in every aspect of your life. We’ve got a handy blog focusing on strength training for runners if you want to know more! 

4. Look The Part 

Don’t be tempted to cut corners with your running shoes. If you make the investment, they will pay you back in spades when it comes to comfort and injury prevention. Specialist running trainers offer a range of key benefits including  enhanced support for your arches and feet, improved flexibility and posture, tailoring to your stride pattern, and reduced pain and fatigue. Just be sure not to wear new shoes on race day; instead, break them in during training to ensure they are comfortable and relaxed come the big day. 

For women runners, finding the right running bra is the other key part of your race-day fit. We need to maximise comfort and keep chafing to a minimum, with the technology in running bras being slightly different to those in most sports bras due to the movement involved. We recommend you look for breathable, sweat-wicking materials and a good quality under band for comfort. If you have a bigger bust, look for a sports bra with moulded cups and a higher neckline, as this should offer further support. 

Most seasoned runners keep chafe cream as an essential part of your running gear. There are specialist anti-chafe products out there, but Vaseline is also highly effective with the added advantage of you always having a lip balm in an emergency. Always try to use moisture-wicking fabrics, tight layers, and specific anti-chafing clothing such as shorts and leggings to keep these issues to a minimum. 

Lastly, a running smartwatch is a great way of tracking your progress during training. There are more affordable running watches costing less than £200 that can help you track your pace, distance, time and heart rate. We particularly like the Garmin Forerunner 55 for a no-nonsense running watch, which still offers excellent stats and training advice. More advanced GPS running watches, such as the Samsung Galaxy Watch Ultra, can track your runs more accurately and offer greater information, such as recovery advice, but not everyone wants or needs all the extras that come with a more expensive gadget. 

Shop Garmin
Shop sports bras
Shop running trainers
Shop Samsung

5. Fuel Your Body Properly 

 Nutrition needs to be a major focus when you’re marathon training. Opt for a balanced diet rich in carbohydrates for energy, proteins for muscle repair, and fats for endurance. It's crucial to make sure you’re getting a wide range of foods including whole grains, fruits, vegetables, lean protein sources (such as chicken breast, fish, eggs, tofu, beans and lentils), and healthy fats (including avocados, olive oil, nuts, seeds and fatty fish), so you’ve covered all bases. During long runs, practice fuelling strategies for race day by consuming gels or snacks every 30-45 minutes. Stay hydrated by drinking water regularly and consider electrolyte drinks for longer sessions.  

6. Prioritise Recovery 

Rest is when your body rebuilds and strengthens. Make sure you get plenty of sleep and listen to your body - if you're feeling fatigued, it's OK to take an extra rest day. Incorporate activities such as yoga or swimming to aid recovery and maintain flexibility. Stretching exercises after running will also reduce muscle soreness and help you feel ready for your next training session. 

7. Cultivate Mental Resilience 

Mental strength is as crucial as physical endurance. Set realistic goals, celebrate small victories, and stay positive. During challenging runs, focus on the process and small achievements along the way rather than the distance ahead. Techniques like visualisation and positive self-talk can keep you motivated. Many runners find their mental strength and determination grow as their fitness and stamina progresses during training and your ultimate goal draws nearer.  

8. Taper Before Race Day 

In the final two to three weeks before the marathon, reduce your training volume - a phase known as tapering. This allows your body to recover fully and ensures you're at peak performance on race day. Avoid the urge to squeeze in extra miles; trust that your training has prepared you.  

9. Race Day Strategies 

  • Pace Yourself: Start slower than your target pace to conserve energy and ease your muscles into the race.  

  • Break It Down: Mentally divide the course into segments to make it more manageable. Celebrate as you tick them off! 

  • Stick to Your Plan: Use the fuelling and hydration strategies you've worked on during training to keep your body in the best condition all the way.  

  • Enjoy the Experience: Soak in the atmosphere and celebrate your achievement with the people around you. 

10. Join a Running Community 

Training with others is great for giving your motivation a boost. Consider joining a local running club or finding a training partner. Sharing experiences and challenges makes the journey more enjoyable as you celebrate each other’s successes and maintain motivation levels.  

The Last Lap

Training for a marathon is a journey of dedication, discipline, and self-discovery. But by following a structured plan, listening to your body, and staying consistent, you'll be well on your way to crossing that finish line. Remember, every step you take brings you closer to your goal. Embrace the process and celebrate the milestones along the way!