×

Interested in this tour?

Fill out your details below and join our mailing list!

    My Next

    Marathon

    Group Marathon Tours - with Adventure Time Travel

    Your First Few Months of Marathon Training: The Essentials

    travelogue

    Congratulations on setting a Big Hairy Goal—training for a marathon! Whether this is your first 42.2K or you’re returning after a break, the first few months of training are all about building a strong foundation. Success in marathon training isn’t about running long distances right away—it’s about starting slow, building consistency, and gradually increasing your endurance.

    Find Out Some More Tips Here:

    Find a Coach or Someone to Keep You Accountable

    One of the biggest game-changers in marathon training is having accountability. Some of you have Kelly Roberts, some of you have me, and others may be following another plan—and that’s completely fine! But I highly encourage you to find someone to check in with regularly.

    A coach, training partner, or running group can help keep you on track, provide expert guidance, and push you on days when motivation is low. Running is a mental challenge as much as a physical one, and having support will make a huge difference.

    1. Start Slow and Build Gradually

    One of the biggest mistakes new marathon runners make is trying to do too much, too soon. Your body needs time to adapt to the demands of running, so resist the urge to ramp up your mileage quickly. Instead, follow the 10% rule—increase your weekly mileage by no more than 10% per week to avoid injury and burnout.

    If you’re completely new to running, start with run-walk intervals (e.g., 3 minutes running, 1-minute walking) to help your body adjust before transitioning to continuous running.

    2. Focus on Creating a Habit, Not Just Miles

    Running a marathon is about consistency over time, not just logging big miles. The first goal of your training should be building a habit—getting out the door regularly, even if it’s for short, easy runs.

    Aim to run at least three to four times per week in the early stages. If you’re feeling good, gradually increase to four to five days per week as your body adapts. Even shorter runs matter—the key is showing up regularly.

    3. Build Your Long Runs Slowly

    Your long run is the most important workout in marathon training, but it should be built gradually. There’s no need to jump straight to 20K in your first few months—give your body time to adjust.

    Start by extending your long run by 1-2 kilometres per week until you reach around 16-18K comfortably. For the first few months, the focus is on time on your feet rather than speed. Keep your long runs slow and easy—you should be able to hold a conversation while running.

    4. Find Others to Run With

    Running alone can be tough, especially on long runs. Finding a running group, training partner, or coach can help keep you motivated and accountable. Long runs feel much easier when you have someone to chat with, and it’s a great way to stay consistent.

    If you can’t find a local group, consider joining an online running community where you can share progress, ask for advice, and stay motivated.

    5. Strength Training is a Game-Changer

    Many runners overlook strength training, but it’s one of the best ways to prevent injury and improve running performance. Adding two sessions per week of bodyweight or resistance training will make a huge difference.

    Key exercises to focus on:

    Squats & Lunges (for leg strength and stability)

    Glute Bridges & Deadlifts (to activate your glutes)

    Planks & Core Work (to improve posture and endurance)

    A stronger body = a stronger runner, so don’t skip this part of your training!

    6. Consistency is More Important Than Speed

    In the first few months, easy running should make up about 80% of your training. Speed workouts come later—right now, focus on getting comfortable running regularly.

    A good approach is the 80/20 rule:

    80% of your runs should be easy, at a conversational pace.

    20% of your runs can include some faster efforts (like short strides or gentle tempo runs).

    Remember, getting out there consistently is more important than running fast.

    7. Listen to Your Body and Avoid Overtraining

    If you start feeling excessive fatigue, soreness, or little nagging injuries, take a step back. Rest and recovery are just as important as the runs themselves.

    Signs you may need extra recovery:

    You feel constantly exhausted or sluggish.

    Your pace is getting slower instead of improving.

    You have small aches and pains that don’t go away.

    If you need an extra rest day, take it! Resting when needed keeps you running longer.

    8. Be Patient—Results Take Time

    In the first few months, progress may feel slow—and that’s okay! Marathon training is a long journey, and you’ll start seeing improvements over time. Trust the process, stay consistent, and celebrate small wins along the way.

    Every run you complete, every habit you build, and every week you train brings you one step closer to your goal.

    The Road to 42.2K Starts Here

    The first few months of marathon training are all about building a strong foundation—not just physically, but mentally. Start slow, build consistency, find a support system, and take care of your body.

    This is just the beginning of your marathon journey, and with smart training, patience, and dedication, you’ll be ready to take on the challenge ahead! 🚀🏃‍♂️🏃‍♀️

    Lets Do This

    Anna x

    Never miss an adventure!

    If you're interested in staying up to date with our upcoming tours and the latest announcements, sign up for our newsletter!