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Previous:
How to Prepare for Marathon Training

Next:
The Principles and Components of a Marathon Training Program

How to Start Marathon Training

Once you’re ready to start marathon training, your first step should be to determine whether you’re a beginner or an experienced runner. Knowing your level will help you define your marathon goals and training methods. The table below lists the rules of thumb for determining your level:

Your’re a beginner if . . .		You’re experienced if . . .
You run only a few days per week.		You can do a 10K in about an hour.
You run fewer than 20 miles per week.		You run more than 20 miles per week.
You’ve never run a marathon.		You’ve competed in at least one marathon.

It’s important to be honest with yourself about your training level. If you’ve been jogging for 10 years, it might seem embarrassing or just inaccurate to classify yourself as a beginner. Even if you’re an experienced casual runner, when it comes to training for a marathon, you’re a beginner. Overestimating your abilities can lead to frustration, injury, and disappointment. It can also make it impossible for you to attain your short-term training goals and your long-term objective of completing a marathon.

How to Set Marathon Running Goals

Your goals for the marathon you’re planning to run depend on your training level.

If you’re a beginner: Your primary goal should be to finish the marathon.
If you’re experienced: You may want to try to run the marathon in a particular time, such as under 3.5 hours, or you may want to try for a time in the race that’s a personal best (PB).

How to Determine Your Pace

Your marathon pace refers to the number of minutes it takes you to run each mile. Your pace determines your overall race time. One of your goals during training will be to figure out what pace you want to aim for. This decision will depend on whether you’re a beginner or an experienced marathon runner.

If you’re a beginner: Your main goal will be to finish the race. Run at a slow enough pace that you’re sure you can finish the race.
If you’re experienced: Your goal will be to match or beat a previous time.

How to Determine Your Pace as a Beginner Marathoner

Having a pace in mind will give a purpose and shape to your training runs and race day. Aim for a conservative pace that ensures that you’ll finish.

As a beginner marathoner, the best way to determine your ideal pace is to extrapolate from your practice runs. Run a 10k or six-mile route at a pace that’s comfortable for you, then multiply that time by 5 to get a rough and conservative estimate of what you should aim for during the marathon. You can then figure out your per-mile pace, or the general race pace you should aim for during the marathon, by dividing the total time by 26.2 (the distance of the marathon). The table below shows some examples:

10k (6-mile) Time	Total Marathon Time	Per-Mile Race Pace
40 min	200 min (3 hours, 20 minutes)	7:38 min/mi
50 min	250 min (4 hours, 10 minutes)	9:32 min/mi
60 min	300 min (5 hours)	11:27 min/mi

How to Determine Your Pace as an Experienced Marathoner

If you’re an experienced runner, you’ll have a good idea of the pace you should aim for based on your previous marathon times. You can then determine your race pace based on whether you want to match or beat your previous times. For instance, if you ran your first marathon in 4:10, you may want to try to run your second in under 4 hours. To compute the necessary pace in order to run the marathon in under 4 hours, divide 240 minutes (the number of minutes in 4 hours) by 26.2 mi:

240 min / 26.2 mi = 9:09 min/mi

In this case, as long as you average better than 9 minutes and 9 seconds per mile, you’ll beat the 4-hour mark.

Where to Train for a Marathon

The best place to train for a marathon depends on the following two factors:

Surface material: Marathons are run on streets, so at least some of your training should be on asphalt. However, though it’s important to get your body used to race conditions, many runners may find that mixing in softer surfaces such as tracks, trails, or grass is a good strategy for staying injury-free.
Distances of your runs: Marathon training involves runs of varying distances. It can be helpful to map out routes that match each of the different distances in your training schedule. Most local running stores will know of routes in your area, and you can find local routes online or in books. You can also calculate the mileage of road routes by driving them in your car.

Training Inside

When it’s very hot or cold outside, you can run inside on a treadmill or an inside track. Both treadmills and tracks are easier on your muscles and joints than asphalt is. Still, because the race itself will be on the road, train on treadmills or indoors only when you absolutely cannot train outdoors on roads.

Acknowledgments & Disclaimer