You might be able to tackle a 10K just fine with minimal training; or run, ski erg, and burpee your way to a passable Hyrox time without much extra work–but when it comes to training for a marathon, a properly programmed running plan is something you can’t afford to skip, and you certainly can’t rush.
It’s one of the hardest, most time-consuming training commitments, and whether you’ve got your sights set on one of the majors (Boston, New York City, London, Berlin, or Chicago) or a smaller marathon race, you need a solid marathon training plan to help you rack up the miles, build a steady pace, and stay injury free throughout.
So how do you train for a marathon? We’ve worked with Running Coach, Jack Bywater, to cover the essential elements of a marathon training plan, including the types of runs you need to include, the frequency of training, nutrition, and recovery.
Whether you’re a returning veteran to the 26.2 game or it’s a a couch-to-marathon situation, this article will give you every step you need for how to train for a marathon, so you’re ready for race day.
Meet The Expert:
Jack Bywater is a marathon and ultra-marathon runner and a running coach. So far, he's completed three marathons in London and one in New York, where he achieved a PB of 2:49:02. He also took on the UTMB Wildstrubel Ultra Marathon in the Swiss Alps in 2022, pushing himself mentally and physically. He is currently training for the Chicago Marathon in October 2025 with the aim of qualifying for the Boston Marathon in 2026.
Before we get started, just a pre-warning:
Marathon training takes commitment, sacrifice and mental resilience.
Sometimes, you’ll have to head out early in the depths of winter to complete your long run or miss out on after-work drinks to fit in a training session.
Sometimes, you’ll run for hours; other times, you’ll have to push yourself through a fast-paced interval run.
Some runs will feel great; others will feel goddamn awful.
The training process is long, and you won’t always feel motivated–but that’s what makes it feel even more rewarding when you accomplish it in the end.
'Running is hard, and it isn’t easy', says Jack, 'But that’s exactly why I love it. It requires discipline and commitment, especially when training for long-distance endurance events. For many of us, running is something we do simply because we enjoy it, and balancing training with full-time jobs and life is no small feat. Anyone making that effort should be incredibly proud of themselves.'
How Far In Advance Should I Train For A Marathon?
First things first: When should you start your marathon training plan? When it comes to marathon training, the more time you have to prepare, the better.
Generally, you should start marathon training 12 to 20 weeks in advance, depending on your experience:
Beginner: 16–20 weeks
Intermediate: 14–18 weeks
Advanced: 12–16 weeks
How Many Times A Week Will I Need To Train For A Marathon?
‘Generally, you’ll need to run at least four times a week during your marathon prep, plus one or two strength sessions a week, too,’ Running Coach Jack Bywater notes. These will consist of a mixture of speed work (e.g., intervals or tempo runs), long runs and easy runs (or ‘shake out runs’).
While longer, slower runs build endurance by training the aerobic energy system (which relies on oxygen to produce energy), shorter, high-intensity bursts of movement during speed work use the anaerobic energy system to build speed and power.
The golden rule when planning your marathon training schedule is the 80/20 rule, which states that 80% of your week should be spent on easy (aerobic) runs and only 20% on hard (anaerobic) runs.
The exception to this is beginners who benefit from focusing solely on easy runs, particularly at the start of their training, to build distance before adding in more anaerobic sessions to build speed. Jack advises:
‘If you’re new to running, don’t worry about your pace at first. Focus solely on time on your feet, rather than speed, for example, running for 20 minutes.’
Gradually, you can increase the duration you are running for and then slowly, over time, start to build the intensity and pace.
What Type Of Runs Should A Marathon Training Plan Include?
Easy Runs
What are they? Easy runs are low-intensity runs that will make up the bulk of your training. The speed doesn’t matter on these runs–go slow and steady, and make sure you can hold a conversation throughout.
Frequency: 1 to 2 easy runs per week
Distance: 5 to 12km (gradually build each week, increasing by no more than 10% each week)
RPE effort: 3/10 (Aerobic)
Why is this type of run useful? ‘Easy runs are often underestimated’, Jack notes, ‘but they play a crucial role in building endurance, improving aerobic capacity, and allowing your body to adapt to the demands of marathon training without excessive stress. They also enhance recovery by increasing blood flow to your muscles without adding unnecessary fatigue!'
Long Runs
What are they? A long run to build endurance. These are your zone 2 runs, where you can comfortably hold a conversation whilst running.
Frequency: 1 run per week
Distance: Start with your current longest run, add 10% every 1 to 2 weeks, and build up to 35-37km in your final week of training before tapering (running any further than this during training can increase the risk of injury and increase recovery time post-run, which could impact race day performance).
RPE effort: 4/10 (Aerobic)*
Why is this type of run useful? Build endurance to tackle the distance. Use your long run to practice race day fuelling, pacing, clothing, shoes, gels, etc. This is your chance to trial everything you will do on race day, so by the time it rolls around, you know exactly what works for you.
Interval Runs
What are they? Intervals are a form of speed work in which you run at a varied pace, mixing periods of ‘work’ (where the pace is very fast (90-100% max effort)) with periods of ‘rest’ (which is usually a jog but can be a walk or total stop). They are hard runs. The goal is to run faster than your goal marathon pace. Interval runs aim to improve speed, power, and running economy.
Frequency: 1 run per week
Distance: 200m to 2km intervals, e.g., 6 x 1 km (with 3 min recovery between intervals). Look to vary the distances each week.
RPE effort: 8 or 9/10 (Anaerobic)
Why is this type of run useful? Interval runs train the fast-twitch muscle fibers (responsible for quick movements), useful for improving speed and giving the ability to accelerate quickly which you might need for overtaking near the end of the race. Regular interval training also trains the anaerobic energy system, helping you maintain high speeds for longer before fatigue sets in.
Tempo Runs
What are they? Tempo runs are a prolonged period of speed work run at a ‘comfortably hard’ pace (faster than marathon pace but slower than intervals). They increase endurance and the ability to run faster for longer distances without fatigue.
Frequency: 1 run per week
Distance: 5 to 20km
RPE effort: 7/10 (Anaerobic)
Why is this type of run useful? Tempo runs improve lactate threshold and endurance, helping you longer and faster with less fatigue.
Building A Marathon Training Plan
Understanding The Four Stages Of Marathon Training
Generally, marathon training plans will be split into four blocks:
1. Base (weeks 1-4)
This phase is all about getting into the rhythm and routine of your plan. This block focuses on building endurance through running volume. Long runs (around 60-90 minutes, or more for more experienced runners), easy runs, and some shorter speed workouts.
2. Build (weeks 5-9)
This phase focuses on improving lactate threshold and endurance through tempo and interval runs. Long runs will increase up to 2 hours.
3. Peak (weeks 10-13)
The race preparation phase where you’ll work up to your longest long runs. These may be up to 4 hours long and are a priority, particularly in this stage of training, to best prepare you for your marathon. During these long runs, you’ll like to practice running at your goal race pace. Intervals will be more like threshold runs to practice running faster for longer.
4. Taper (weeks 14-16)
During the period just before your race, you’ll scale back the intensity of your training to reduce fatigue and ensure you are fresh for race day. ‘What this doesn’t mean,’ notes Jack, ‘is totally stopping training. You should still be running most days during your taper period, but you should lower your mileage and focus on eating healthy, getting in lots of fluid, and beginning carb loading.’**
These four blocks are usually broken up by a deload week, during which you reduce the distance by 50%. This gives your body time to recover and reduces the risk of overtraining, meaning that the following week, your body is fully rested and ready for optimal performance.
Mileage & Progression
To progress your mileage, build slowly and steadily each week. A good rule of thumb is the 10% rule—don’t increase your weekly mileage by more than 10% to prevent injuries.
Ideally, you want to build your long runs to at least 30K for 5 weeks before your marathon.
‘Trust the process and have patience, building slowing is the key to getting faster.’
Example Marathon Training Plans
Beginner: Week 12/16
In the penultimate week of your ‘peak’ marathon training block, easy runs stay consistent, with a speed session on Tuesday to build your lactate threshold. The most important run of the week is Sunday’s long run, which continues to gradually build endurance for race day. During your long runs you should focus on completing the distance, rather than worrying too much about pace.
Monday: Easy Run: 8K
Tuesday: Speed Session: 2k warm up, 2x10' @ Marathon pace (90s recovery between reps), 2k cool down
Wednesday: Recovery walk/cycle: 30 minutes
Thursday: Easy Run: 6K
Friday: Easy Run: 6K followed by 10x60s strides
Saturday: Park Run: 1k warm up, 5k @10k race pace, 1k cool down
Sunday: Long Run: 28km Easy Run, focus on 'time on feet' and don't get too caught up with pacing
Total Distance: 63km
Intermediate/Advanced: Week 12/16
Week 12/16 is the penultimate week of marathon training before tapering, referring to week 12 out of 16 on a marathon training plan.
This week will focus on maintaining high mileage, featuring a long run, and building up to the longest run you will do in your training plan in week 13 before tapering from week 14. Speed work continues to increase slightly in intensity week on week, featuring an interval session of 10x1K intervals with a 90-second recovery.
Monday: Easy Run: 14k
Tuesday: Speed session: 3k warm up, 10x1km @10k race pace (90s recovery between reps), 3k cool down (16km total)
Wednesday: Easy Run: 16k
Thursday: Easy Run: 12k followed by 10x60s strides*** @80% sprint
Friday: Easy Run: 8k
Saturday: Park Run: 2k warm up, 5k @10k race pace, 2k cool down
Sunday: Long Run: 5k warm up, 4x5k @ Marathon Pace (2-minute recovery jog between 5km reps) , 5k cool down (30km total)
Total Distance: 89km
Strength Training For Marathon Running
Another key element of marathon training that cannot be neglected is strength training.
Running is a very high-impact activity, putting a high level of strain on weight-bearing joints. Having strong muscles can reduce the impact on the joints, minimizing the risk of common running injuries, such as those to the knee or ankle [1].
Alongside that, strength training for marathon runners:
Enhances maximum and explosive strength, improving your speed and acceleration.
Improves running economy, helping you use less energy with each stride.
Can delay the onset of fatigue, which is essential for helping you avoid ‘hitting the wall’ during the final stages of a race.
Strength training for runners needs to be specific. That means including the following in your marathon training plan:
Strength Training Essentials For A Marathon Training Plan
Unilateral Exercises
You’re rarely on two feet when running: Opt for unilateral (single limb) movements, such as Bulgarian split squats or single leg RDLs, where possible, to build single-leg strength and power. These will also help correct muscle imbalances (or stop them from developing in the first place).
Core Stability Work
A strong core is essential for running. It improves running economy (as proven in a 2019 study) and reduces the risk of injuries such as lower back pain, knee pain, and hip problems [2]. A strong, stable core helps you maintain proper posture and alignment during running, leading to a more efficient stride and reduced energy expenditure.
Calve Isolation Exercises
The calves (or soleus muscle) produce the most force while running. Strengthening them will ensure they can produce maximal force during each stride and improve ankle stability.
Plyometric Exercises
Plyometrics are short, explosive movements that have a high carryover to running because running involves exerting force in a very short interval of time. A recent study found plyometrics to be particularly beneficial for endurance running by improving running economy [3].
How Often Should Marathon Runners Strength Train?
Strength training should be included at least once, but if possible, twice a week in a marathon training plan.
This doesn’t mean you have to dedicate a whole day in your plan to strength training, and you can actually pair your strength sessions with your shorter run sessions, as Jack explains:
‘I usually do a strength session after an interval or tempo run. In doing this, I’m applying more pressure to my legs that are already tired after the hardest run of the week, working to replicate the ‘runners wall’ so that when you hit it on the day, it isn’t such a shock to the system.’
(In case you didn’t know: Runners Wall (AKA Hitting the Wall) is that feeling of heavy legs, fatigue, muscle cramps, and overall discomfort when you hit the final 10K or so of a marathon).
Nutrition & Hydration for Marathon Training
Pre-Run Fuel
Fuelling your body before a run is crucial, particularly if it’s a long run or a high-intensity interval session. To optimize performance and recovery, keep your carb and protein intake high and avoid high fat before your run. This is particularly important before your long runs, where you should focus on eating meals and snacks containing plenty of good carbs in the 24 hours (or even up to 36 hours) before your run.
If you have 60-90+ minutes before your run, eat a small meal of primarily easily digestible carbohydrates with some protein and low fat and fiber (a 3:1 ratio of carb to protein works best). For example, bananas, a bagel, rice, sweet potato, or an energy bar.
If you have less than an hour before your run, stick to an easy-to-digest carb that doesn’t exceed 30g of carbs (e.g., a banana).
Also, remember to hydrate: Drink 17–20 ounces (500–590 ml) of water before the run [4].
During Long Runs
If you’re running for longer than 60 minutes, you might also need to eat during your run–and on race day, you’ll have to. ‘You should always test what you’ll eat during your run at least 6 weeks before your race, so you know what sits well in your stomach.’
‘Another thing to note is your clothing,’ shares Jack, ‘If you’re carrying gels or snacks, think about where you will store them. For example, do you need a running vest? Should you wear half tights with pockets, shorts, or leggings with pockets? Use your training not only to test what you will eat but how you will carry your snacks, too.’
Examples of what to eat during long runs include:
Energy gels: These are designed specifically for endurance exercise and contain a combination of carbohydrates, electrolytes, and, in some cases, caffeine. ‘The timing of gels is very important,’ shared Jack, ‘Never take your gels when you feel you need them; Always take your gels before you actually need them (around every 30 minutes).’ This ensures your body has time to process the sugar and prevents a sudden energy crash.
Fruit: Fruit, particularly bananas, always makes a great mid-run snack. One banana alone contains an average of 27g of fast-digesting carbs.
Honey, dates, or raisins: Full of natural sugars and potassium, these will provide the energy boost you need mid-run. A 2011 study found sun-dried raisins offered similar blood glucose benefits as commercial sports supplements for male participants doing intense cycling workouts–and they’re often cheaper and higher in nutrients, too [5].
Sweets: Jelly-based sweets are full of sugar but have very little fat or fiber to slow you down, making them great energy boosters mid-run. As most single sweets only contain around 4g of carbs, you will need to eat a few or combine them with another carb source, such as a banana or date,s during your run.
Post-Run Recovery
Giving your body the right fuel to recover after your run is just as important as fuelling it to complete the run in the first place. Aim to consume 1.2g of carbohydrate per kg/bw and 0.4g of protein per kg/bw. If you don’t have time for a meal, you could opt for a protein shake or a cereal bar. Don’t forget to replace lost fluids, too, by hydrating.
Preventing Injuries During Marathon Training & Tips For Recovery
For all the benefits of marathon running, it has a bad rep when it comes to injury risk. One 2021 study by the Mayo Clinic found that 30% of marathoners reported race-related injuries [6].
Luckily, starting with following a proper marathon training plan, there are some things you can do to help prevent injury and optimize recovery while training for a marathon:
1. Always warm up before you run
An essential part of your workout that so many of us skip. But would you be so quick to skip your pre-run warm-up if you knew that even a single stretching can improve run performance, as proved in a 2021 study [7]? A study in the journal Sports Medicine also found that warm-ups reduced the number of injuries [8].
Start with a steady jog to warm up your muscles. Then, take your body through some dynamic stretches and running drills. ‘My go-to's are the A-Skip and B-Skip,’ says Jack, ‘followed by some stretches such as hamstring walks and quad raises.’
2. Don’t neglect strength training:
When our lives get busy, and the mileage increases, the first thing that often starts to drop in any marathon training plan is strength training. However, ‘strength training is one the most important factors when it comes to preventing injury during marathon training,’ says Jack.
‘Your strength sessions should be specific–think single leg exercises (as you’re never on two feet at once when you run), core stability training, and, of course, compound lifts.’
‘One of my favorite exercises is using the hex bar for exercises such as deadlifts, which train hip extension and effectively target the glutes and surrounding hip muscles, which are essential for generating power during the push-off phase of running.’
3. Get The Right Footwear And Accessories
Getting the right trainers is one of the most important factors to prevent injury during training and on race day. ‘Ideally, you should be comfortable in your daily running trainer before you start your marathon training program. This will give you time to test them, get used to them, and wear them in, preventing injury and the chance of having unplanned time off during your training.’
‘Your daily trainer should be cushioned, comfortable, and easy to run in for long runs. You might also get a pair of tempo trainers for your interval sessions (although these aren’t essential, especially if you’re new to running), and possibly a carbon plated trainer for race day. You won’t wear a carbon-plated trainer too much during your training, but if you’re planning to wear it during race day, you’ll want to test it out occasionally before race day.’
Accessories can also be a big help if you’re prone to tightness or aches in certain areas–whether that’s compression sleeves to help with tight calves or knee support to reduce the impact on the knees.
4. Get Your Nutrition Right
Marathon training requires a lot of energy, and if you don’t give your body the energy it needs to support your training load, you put yourself at risk of common running injuries, such as stress fractures [9].
Eat a well-balanced diet with adequate carbohydrates and protein to aid recovery. Don’t forget about hydration, too. ‘Look for electrolytes high in sodium, as this will target the muscles you’ve worked to prevent cramps.’ You can even make your own by mixing salt, coconut water, or fruit juice with water.
Remember to fuel before and after your runs.
4. Prioritize Sleep
According to Jack, ‘Sleep is the best form of recovery’–but so many of us neglect it. Sleep Promotes muscle repair and growth, reduces the risk of injuries by allowing the body to heal, and enhances performance [11]. In fact, a 2023 study on marathon and ultramarathon runners concluded that the longer the race duration, the greater the importance of optimal sleep for race performance [10].
Aim for 7 to 8 hours of quality sleep each night (although some will need less than this, some more). ‘My Whoop helps me understand my optimal bedtime based on what I need to recover. It also gives me a recovery score, so I know how hard it is to push myself the next day.’
Another thing that helps Jack is stretching for 10 minutes before bed: ‘This really helps my recovery and has had a noticeable impact on my sleep quality.’
Try these 6 stretches every runner should be doing to avoid injury.
FAQs
How Long Is A Marathon?
A marathon is 26.2 miles (or 42.2 kilometers). You can blame the royal family for this one–the marathon distance was set because the royals wanted the 1908 London Olympic Games marathon to start at Windsor Castle and finish at the Olympic Stadium’s Royal Box — a distance of 26.2 miles. That’s an increase of 2.6 miles on the original marathon distance set at the first modern Olympic games in Athens in 1896.
What Are Some Essential Steps For A Beginner Starting Marathon Training?
If you’re just starting your marathon training schedule and this is your first marathon, don’t focus on distance or pace at first. ‘Just focus on time, for example, running for 20 minutes or 30 minutes’, advises Jack. ‘During these first couple of weeks, your runs should just be easy runs at a conversational pace.’ Gradually, you can increase the time on your feet and begin building to a slightly higher intensity (75% of max heart rate).
‘Trust the process and have patience.’, notes Jack. ‘Building slowing is the key to getting faster.’
What If I’ve Got A Last Minute Place And Have Less Than The Recommended Time To Prepare?
If you have less than this amount available to train for your marathon, firstly, don’t panic. The key is to focus on distance over speed, prioritizing your long runs.
Instead of adding big increases in your distance weekly, build up the length of your runs using a combination of running and walking (the Jeffing method). You can even use this method on race day (and we’ve seen many runners walk-run their way to a medal using it before), and can achieve a similar finish time to if you ran the whole race, with less muscle pain and fatigue [11].
What Should I Do If I Miss Some Of My Marathon Training Plan?
With any workout plan, there will be days when things crop up and you can’t train. Don’t beat yourself up about missing a session or two.
You can usually get missing one or two runs without too much impact. If you miss a run, the best thing you can do is continue with your plan: Don’t try to play catch up by adding your missed run onto another run. This will increase the duration of an already demanding session and could negatively impact your next session due to the extra recovery time required.
If you’ve missed a longer amount of time, for example, two or three weeks, you might have to reevaluate your goals, depending on how long you’ve had off, the reasons for being off, and how far away your race day is. Speak to your running coach (if you have one) and get their advice on whether it is realistic to continue training for your marathon race.
I Don’t Have Time To Fit My Long Run In, What Should I Do?
Your long runs will be the most time-consuming part of your marathon training schedule and arguably the most important part. Try to prioritize your long runs and know that you will have to make sacrifices to fit them into your life. Where possible, plan your long runs into your schedule in advance, on weekends (if you work Monday through Friday), and consider doing them during early mornings or late evenings to fit them around commitments.
If you do have to skip a long run on occasion, don’t worry. Don’t play catch up, but just continue your plan. But do check that you haven’t increased your long run mileage too much week on week due to the missed run.
Is Running 3 Times A Week Enough For A Marathon Training Plan?
‘I wouldn’t recommend it, ‘ says Running Coach Jack, ‘Ideally, you want to run at least four times a week during your marathon training program. This allows you to spread your training volume over more days, helping to prevent injuries and promoting better recovery.
Of course, not all of these days are hard-intensity runs (only around 20% of your weekly volume should be high-intensity), and some of those training days will be easy runs or ‘shakeouts–which I like to use as a form of recovery the day after my run long to keep my legs moving.’
Do I Need To Include Rest Days In My Marathon Training Plan?
Strava’s 2024 Year In Sport Trend Report highlighted how runners are prioritizing rest and active recovery in their training. Marathon runners spend an astonishing 51% of the 16-week schedule leading up to a race on rest days [12].
But when we say ‘rest day,’ we don’t always mean total rest. In fact, many runners choose to take active rest days during the week, whether that’s a stretching session, yoga, swimming, or a recovery run–as Running Coach Jack does and programs for many of his clients.
Research has proven that taking active recovery (rather than total rest) can decrease inflammatory markers in the blood while also reducing the perception of soreness, helping you recover faster, stick to your plan, and perform better throughout your sessions [13]. That being said, there can be times when you feel like you do need a total rest, particularly if you’re new to running.
You should listen to your body as to how often you should rest. If you are feeling fatigued, achy, and struggling to hit your paces, this may be a sign you need to take a rest day, regardless of whether it is planned.
What Is The Average Training Time For A Marathon?
Most marathon prep lasts 16 to 20 weeks, allowing the body to gradually adapt to the training, intensity, and mileage. However, this specific time frame will vary based on your current fitness level and goal. If you already clock up a high volume of miles a week, you might be able to get away with a short marathon training time. If you’re completely new to running, you might need longer to train.
How Do I Know What Marathon Time To Aim For?
If you’re a beginner marathon runner, it’s best to focus initially on completing the distance rather than getting caught up on the time.
If you’re a more experienced marathon runner, you could calculate your marathon time to work out your target pace by:
Using your half marathon time: Multiply your half marathon time by 2 (and add 10-15 minutes on)
Using your 10k time: Multiply your 10K by 5, then take away 10 minutes
Use an online pace calculator that considers your recent race times to predict your marathon time.
This will guide you in the pace you should use in your training runs. You can also retest your speed as you go through your marathon training plan, and if you have improved, adjust your new race pace accordingly.
What Should My Pace Be During My Marathon Training Plan?
This depends a) on your goal race time and b) on the type of run.
Most long runs should be done at a pace of 10-15 seconds per mile slower than your target marathon pace. This will allow you to build endurance without burning out too quickly. This should be about a 4/10 on the rate of perceived exertion (RPE) scale.
Tempo runs and interval training, however, will be faster than marathon race pace, at around 7/10 REP and 8 to 9/10, respectively.
Are There Any Hacks For Getting Through Long Runs?
Long runs can be challenging–both physically and mentally. There’s no way around it. But there are a couple of things you can do to help the miles tick away a little quicker:
Find a running route that you love with nice scenery along the way to keep you motivated.
Try and relax into your runs. Find your rhythm and sit at the pace that you can sustain.
Listen to a podcast, audiobook, or a great playlist.
Take some gels or snacks to keep your energy up along the way.
Find a running group that also loves long runs. Having a buddy to run with can motivate you through those miles. Even if you don’t find someone to run the whole route with you, join a run club for the first 5 or 10K and then continue the rest of your miles.
Most of all, remember that you’ve set a goal for yourself, and training is not supposed to be easy.
Final Advice Being Starting Your Marathon Journey
However hard you try, not everything will go according to plan during your marathon training, whether due to life commitments, the weather, or injury. That’s okay. Don’t beat yourself up about it. It’s all part of the journey, but consistency is key, so stick to your marathon training plan as much as possible.
‘Use your marathon training to practice what works for race day,’ reminds Jack, ‘from fuelling to pace to what to wear. Experiment during the early part of your training, find what works for you, and stick to it, so there are no surprises on race day that could hold you back.’
Finally, know that not every run will feel great, and you won’t always feel motivated.
‘Remind yourself why you are doing this in the first place. No one is going to do the work for you, and there’s no shortcut. But that’s what makes it all so rewarding in the end.’
Oh, and did anyone tell you that as soon as you start running, you’ll want all the latest running gear, too? (and during your training is the ideal time to test your race-day outfit).
Get the best running gear to power you through every stride.
*RPE stands for Rate Of Perceived Exertion and is a measure of how hard your body is working during exercise based on your judgment of effort. The scale runs from 1 to 10, with 1 being total rest, and 10 being maximal effort.
**Carb loading refers to increasing your carb intake before your marathon to maximize glycogen storage in muscles. This can begin as early as two weeks before your marathon race but is particularly important in the 48 hours leading up to a race, helping you maintain energy levels during your race and avoid hitting "the wall" in the later race stages due to depleted energy stores [4].
***Strides are short bursts of running, usually lasting 10 to 30 seconds, where the runner accelerates from a jog to near race pace to work on form and mechanics while running fast. During acceleration, the runner exaggerates their form, increasing stride length for a short period, before slowing their speed to catch their breath. Strides can be performed at the end of easy runs, as a warm-up before workouts or races, or as a standalone speed workout for new runners.
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American College of Sports Medicine (2016). Nutrition and athletic performance.
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Mohseni, M.M., Filmalter, S.E., Taylor, W.C., Vadeboncoeur, T.F. and Thomas, C.S. (2020). Factors Associated With Half- and Full-Marathon Race-Related Injuries: A 3-Year Review.
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Strava (2024). Strava Releases Annual Year in Sport Trend Report, Revealing That Working Out Is No Longer About Burning Out.
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