So you are thinking about running a marathon? How exciting! In this blog, we cover all the bases when it comes to marathon preparation. Training for a marathon starting from scratch is not going to be a walk in the park but it is definitely possible! And with a brilliant marathon training plan made for you, you will definitely be ready.

In short, the amount of time it will take you to train for a marathon from scratch will depend on your current fitness level. If you cycle regularly, swim or another type of cardio exercise, this will aid you in your marathon journey. It will take someone from scratch 20 - 24 weeks to prepare for a marathon. However, we recommend focusing on shorter distances a year before your marathon and build up gradually.

There are a number of things you should take into account to make the couch to marathon a smoother journey:

The Training 

In an ideal world you would have the time to build up slowly to 42.2 km. You may want to spend a few months doing a few 5kms and 10kms. Using Coopah, you can train for each distance. For example, for your 5k training plan, just select the 5k distance, then the end date you want to run your 5k, be it your local parkrun, a 5k race or a solo run and then the time you want to do it in, trying aiming for an ambitious but not too fast time. Do not worry, you can always update your goal time if you notice you are smashing every session with ease or finding it too difficult. Spend around 6 weeks improving your 5k and 8-12 weeks training for a 10k, with a couple weeks rest (easy runs and other types of exercise) in between each training plan to recover and reset.  

Once you have completed a few 5Ks and 10Ks, you can be confident in completing a Half Marathon Training Plan, spending between 14 - 16 weeks doing a Half Marathon Training Plan. 

Once you achieve your HM distance, rest for a few weeks, doing some easy running and other types of exercise before starting a specific Marathon Training Plan. If you can, I would spend between 22 - 24 weeks training for your marathon. This will ensure you build up slowly making sure your body is adapting to the longer running distances. 

Coopah will provide you with all the training you need to achieve your running goals. This means giving you your personalised running sessions, your Strength and Conditioning workouts as well as yoga sessions to minimise the risk of injury and ensuring you become the strongest runner you can be. 

The Running Gear

There is not a long list of items you need to be able to run. But there are a few that will make your marathon journey much more enjoyable.

 Marathon trainers - comfortable, try on a load of different brands, they are all different and some fit some runners better than others. The employees at running shoe shops will be experts in this area and will make sure you have the right ones for you. 

Waterproofs, especially if you are heading out in the wet weather. My tip is to make the most of the dry weather!

Comfortable clothes to run in. This is very subjective and it depends on what you find comfortable when running. Some may enjoy the tighter leggings and t-shirts whilst others prefer wearing a looser fit. Both are running attire. 

The Support Team

This may be the Coopah Running Community, your family and/or friends. Having a support crew to lean on and cheer up on the way is so important. Some days may seem very tough and the thought of doing a marathon impossible, but your team will be there for you cheering you on all the way and filling you up with confidence and reminding you that YOU CAN DO IT! 

Marathon Day 

Many find the big day very motivating throughout their training. Once you register for the event and you have a date set, there is no going back. The Marathon event will be useful through the tough times and your training will be for a HUGE purpose. 

Whether this is a major marathon, a solo run or your local town/city marathon, having a date set in the calendar will give your training plan a structure and an end date. 

You may find your dream marathon via RunforAll, Let’s Do This or Time Outdoors. Or you may already have one particular marathon in mind. 

Are you ready to start this epic journey? 

Join our amazing Coopah community and join fellow runners training towards their first marathon too!

For more first-time marathon tips, check out our recent blog - Can You Go From Couch To Marathon in A Year?

Download Coopah today to start your marathon training plan created specifically for you!

Send us an email via run@coopah.com if we can help you in preparing for your marathon preparation!