How to Train Smart for Your First or Next Marathon
How to Train Smart for Your First or Next Marathon
When it comes to a marathon training program, it pays to train smart – especially if you’re just starting out and preparing for your first marathon. The secret is to design a program specifically catered for you. What does this mean?
Simply put, while the building blocks of how to train for a marathon are formulaic, you’re unique, and so how we put those building blocks together must be personalized. Training programs and the best workouts for runners will include all of the following:
Different paces when running – easy runs, interval runs, and long runs
Strength training that includes higher-intensity lift days as well as lower intensity circuit days
Plyometrics (while keeping high days high and low days low)
Rest and recovery periods to recover between high-intensity days
In this article, Dr Lena Placzek, Physical Therapist and Personal Trainer here at Reload, discusses why and how you need to train smart for your next marathon.
Running Templates Don’t Do Enough: You Need Customization in Training
Many runners follow a standard 16-week marathon training program, but that approach doesn’t work for everyone. As Lena explains, the best marathon training program is one that is derived from personalization that considers your experience level with running and current starting point and overall fitness:
“For runners with zero experience, the first four weeks might not even look like a traditional marathon training program. Instead, it should focus on general strengthening and preparation. That means prioritizing strength training, incorporating early-stage plyometrics for runners, and gradually easing into running volume. Only after that base is built, can we start focusing on running-specific progressions.”
For beginners, Lena recommends a longer, 20-week marathon training program.
During the first four weeks, the focus should be on building a solid base. You’ll be concentrating on strength training, introducing plyometrics, and logging easy runs.
Once you have developed the foundation to move on, your focus will shift to increasing running volume while maintaining your strength. For most people, this period of training spans week 5 to 8.
Weeks 9 to 20 will revolve around structured marathon training as you progressively increase your mileage.
What if you’re an experienced runner? If you already have a solid base to work from, Lena says that a 12-week marathon training program can be enough:
“A lot of experienced runners feel like 12 weeks isn’t long enough; but if you already run 30+ miles per week and incorporate strength training for runners year-round, you don’t need more. In fact, training for 16 weeks or longer can sometimes backfire, leading to injuries in the final weeks because of accumulated stress.”
The key is understanding where you are starting and building a plan that reflects your experience level.
No Need to Rush: The Risks of Doing Too Much, Too Soon
One of the most common mistakes runners make is increasing mileage or intensity too quickly. The excitement of training often leads to overdoing it, which can cause common injuries in marathon runners.
“Many runners get too excited and run too much, too fast. Some aches and pains are normal, but if you ignore proper periodization, it can lead to real setbacks. Running is an instant gratification sport – you see your times improving and want to push harder. But structured training isn’t just about going all out every week. ‘Deload’ weeks and tapering are just as important as high-intensity weeks.”
The trick to improving your performance as a marathon runner is not to train harder, but to train smarter. When we work with clients, one of our main points of focus is ‘rate of perceived exertion’ (RPE), which is a scale of how you feel when exercising. A well-structured running strength training program balances high and low-intensity days:
Hard days (7-9 RPE): Interval runs, long runs, heavy lifting, advanced plyometrics for runners
Moderate days (5-6 RPE): Tempo runs, moderate weight training
Easy days (3-4 RPE): Recovery runs, bodyweight exercises, mobility work
“If you don’t take planned deload weeks, your body will take them for you – through injury or fatigue,” Lena says.
How to Train for a Marathon: Tracking Progress and Avoiding Injury
Tracking progress is key to running injury prevention and making sure your training is effective. Lena recommends tracking three key metrics:
Mileage – Know how many miles you’re running weekly
Pace & Intensity – Monitor your effort level for each run
Heart Rate or RPE – Gauge how hard you’re working (scale of 0-10)
“Easy runs should stay around a 5-6 RPE, while interval and long runs should be around 7-9 RPE. You don’t need a fancy heart rate monitor,” Lena advises, “just assess how you feel. If you’re exhausted after every run, you’re overdoing it.”
One crucial metric is the acute-to-chronic workload ratio. This tells us how much to increase or decrease our weekly mileage.
“We look at the acute-to-chronic work ratio, meaning how much volume of running? How much volume you’re running in one week, and comparing that to the next week, and averages,” Lena says. “We know that if you suddenly increase mileage by more than 15%, you’re at higher risk for injury. If you reduce mileage too much and then try to ramp up again, your body won’t be ready for the workload. The goal is a gradual, steady increase in volume.”
Understanding the effects of increasing and decreasing workload on your body means you should ensure you train within the following parameters:
No more than a 10-15% increase per week
No more than a 15% decrease in mileage in any given deload week
When You Train Smart, You Run Stronger
Whether you’re training for your first or tenth marathon, a customized, smart approach is what will help you get to the start line strong and injury-free.
“Runners who balance strength training, plyometrics, and structured running programs see better results than those who just pile on miles.” Lena concludes. “It’s not about how much you run, it’s about how well you train.” – An edict that Lena has followed throughout her career while progressing from middle distance international runner in her late teens to an accomplished marathon runner today.
Are you ready to train smarter and accomplish your marathon running goals?
If you are an active runner but are experiencing some pain or navigating injury, our physical therapists are best equipped to help you! Click here to schedule a complementary phone call with a physical therapist to discuss the best go-forward options for you!
If you are an active runner and are not experiencing any pain or navigating injury, our trainers are best equipped to help ou! Click here to sign up for a complementary fitness assessment to see how we can best develop a personalized plan for you!
