How you can Train for any Marathon

 

How To Train For A Marathon | Niomi Smart

Video taken from the channel: Niomi Smart


 

Non-Runner Trains For A Marathon In 30 Days

Video taken from the channel: BuzzFeedVideo


 

Marathon Training: the 2 hour Principle

Video taken from the channel: Seth James DeMoor


 

Marathon Running 10 Best Training Tips

Video taken from the channel: Harry Runs


 

I Ran A Marathon With Only Ten Weeks Of Training

Video taken from the channel: BuzzFeed Multiplayer


 

20 Essential Marathon Training Tips | How To Run Your 1st Marathon

Video taken from the channel: AlexTheVagabond


 

How To Train For A Marathon | GTN’s Tips For Marathon Success

Video taken from the channel: Global Triathlon Network


How to Train for a Marathon Getting Started. Be aware of your limits. The 26.2 miles in a marathon put you at a significantly higher risk for injury Choosing a First Marathon. Marathons range from quiet, low-key races on backcountry roads to spectator-lined urban races The Four Building Blocks.

Here’s what to expect each week during your marathon training: Mondays: Most Mondays are rest days. Rest is critical to your recovery and injury prevention efforts, so don’t ignore rest days. Tuesdays and Thursdays: After your warm-up, run at a moderate pace (slightly faster than your long run. As a good rule of thumb, in the six weeks prior to the start of marathon training, your weekly running volume (miles per week) should be at least 90% of the weekly mileage stated in the first week of your marathon plan. Marathon training plans and tips for both beginners and advanced runners.

Before you register for your first marathon, check to make sure this is a realistic goal for you at this time. Prior to starting your training, you should already be able to comfortably walk at a fast pace for at least one hour. You may also consider consulting with your doctor.

Make sure you have the time to devote to training. The secret to successful marathon training and half marathon training lies within staying supremely motivated, training smart & safe, and maintaining proper nutrition. The days of just “gutting it out” are long gone. Whether you are training for a marathon or half marathon, it takes a lot more than good old determination and willpower to get you through training and the big day.

Your body is having a lot of firsts during the marathon training process and it may take time for it to adjust to everything that is happening. Fuel your body with nutrient dense foods and steer clear of anything processed. You may find that foods you formerly tolerated with ease don’t agree with you when you have a long run the next day.

When you’re younger, you can usually train for a full marathon safely in 12 to 14 weeks. For an older runner, however, Bawcom suggests setting aside 18 to 20 weeks to add more recovery time in. Here are strategies that can help you train to run a marathon: Seek help from experts to develop your training regimen. Focus on reaching incremental goals. Make your training routine enjoyable.

The most important step you can take when prepping for your first marathon is to ensure your body can tackle the distance. It’s best to familiarize yourself with 5Ks, 10Ks, and then half-marathons.

List of related literature:

First, of course, is the matter of whether your marathon provides a pacer at or near your goal time.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

First a mile, then two, then joining a runners’ group, then a first marathon, then another…

“The Incomplete Book of Running” by Peter Sagal
from The Incomplete Book of Running
by Peter Sagal
Simon & Schuster, 2019

Enter as many marathons as you like, but treat them as training runs—don’t race.

“Lore of Running” by Timothy Noakes
from Lore of Running
by Timothy Noakes
Human Kinetics, 2003

Michigan marathoner Doug Kurtis says, “Marathoners need shortterm goals, other races leading up to the marathon.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

When there wasn’t an organized ultraendurance race happening, I’d do marathons just as training runs.

“Ultramarathon Man: Confessions of an All-Night Runner” by Dean Karnazes
from Ultramarathon Man: Confessions of an All-Night Runner
by Dean Karnazes
Penguin Publishing Group, 2006

I started my marathon training research on Google, but before long I was watching YouTube videos about running form and different types of exercises.

“Ultimate Guide to Google AdWords: How to Access 100 Million People in 10 Minutes” by Perry Marshall, Mike Rhodes, Bryan Todd
from Ultimate Guide to Google AdWords: How to Access 100 Million People in 10 Minutes
by Perry Marshall, Mike Rhodes, Bryan Todd
Entrepreneur Press, 2017

If you have experience with the marathon but have only trained with a minimalist-type program, then the Beginner Plan may be the logical next step in your training.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

You will need to supplement your training with a specific marathon programme;12 weeks should be ample.

“Be PARA Fit: The 4-Week Formula for Elite Physical Fitness” by Sam McGrath
from Be PARA Fit: The 4-Week Formula for Elite Physical Fitness
by Sam McGrath
Bloomsbury Publishing, 2020

I ran the Birmingham half marathon six months after my daughter was born and my first-ever marathon (London) just before her first birthday, which I had always had in mind as a personal goal, to prove to myself that I could do it.

“The Positive Birth Book: A new approach to pregnancy, birth and the early weeks” by Milli Hill
from The Positive Birth Book: A new approach to pregnancy, birth and the early weeks
by Milli Hill
Pinter & Martin Ltd, 2017

This way, you could prepare for and complete it prior to your Ironman program.You would begin Iron-distance training with both the physical benefits of marathon training and the confidence of having knocked off this serious endurance challenge.

“Be IronFit: Time-Efficient Training Secrets for Ultimate Fitness” by Don Fink, Melanie Fink
from Be IronFit: Time-Efficient Training Secrets for Ultimate Fitness
by Don Fink, Melanie Fink
Lyons Press, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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131 comments

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  • Started running three months ago, after 13 years of mostly sitting… Last week I ran my first 10k up and down a hill. Yesterday I finished “Can’t Hurt Me” book by David Goggins. In two months I am gonna run a marathon. Somebody has to carry the boats… Right David?

  • If I’m training for either the one or two mile in track. Is a 2 hr run still a good idea or should I shoot for an hour to an hour and a half?

  • I have a Polar Vantage V and have been following the Polar Training program for a marathon in October…if it happens. I am curious about your thoughts because this program has roughly a 2 hour long run on Saturdays in HR zones 1-2 and then a 1 hour medium run on Sundays in zones 1, 2, and 3. I am 55 and have run 2 marathons already in 4:40 and 4:35 using the traditional 20 mile long run plans. But, I am I intrigued by Polar’s plan…it seems different.

  • Hi, I’m planning to run a marathon at the end of this year, at the moment I have a weekly milage of between 40 and 50 km with a couple of half marathons achieved. Do you suggest to increase milage from now slowly, or start 16 weeks prior to the event? Thanks

  • Great video. Any chance you could do a video on/ put together a training plan for the marathon ( like the ones up for the 10k, half marathon etc )

  • Splendid video! Really Interesting hearing about different methods.

    Has anyone here tried out the 80/20 approach to plans, if so thoughts on it’s effectiveness?

  • Excellent overview of the marathon training process. Two additional things that have worked for me: 1) train with a group if you can. I have to say I don’t think I could manage this on my ownif you can train with a group it really helps with motivation. I actually look forward to the Saturday group run which explores different areas of the city and environs. 2) throw in a few formal race events. Adding a few races in the training plan, especially a half marathon, gets you more comfortable with dealing with the logistics of racing which should help reduce jitters for the main event.

  • Great video guys thanks! I am a keen cyclist and runner and am doing my first marathon in the Autumn. I want to keep up my cycling. what would you suggest is best when it comes to cross training? is it okay to just change one of the interval, tempo and steady runs each week with a cycle (50 or 60 Miles) or should it be more structured than that? Cheers!

  • Have done two marathons, 3.24 and a 3.15. Aiming for sub 3 doing maybe around 6.40 min/miles, and aim for 2.50hr finishallowing me some wiggle room if the world collapses and hit the wall! Enjoying the GTN videos, and looking to bring more speed work into my training thanks.

  • Yet another great content! Keep it up guys. You’ve really helped me develop my running skills end to end. Thanks to you I’m a much more efficient runner now.

  • Just today I was thinking about running a half marathon in April but I wasn’t sure that I can prepare.And on YouTube I saw you made a video about it!Thank you for the tips and the great videos on your channels!

  • I just completed a 3 marathons in three weeks challenge, I had never run a marathon before this, I learned more about my body and my gait(underpronation) and now I know what shoes to wear and how to avoid hitting the wall

  • I don’t have any cash ���� can I still train for a marathon without all the fancy equipment. May save to invest in running shoes but that’s about it for me aha

  • She didn’t get a great time but not bad for 10 weeks training I’ve never really run before but reckon I could get a lot faster but I’m a guy tbf ahah

  • Mara is a different beast. Those last 6 miles feel like 60, it’s as much a mental battle as a physical. I’ve run a few ultras and found them easier than Maras.

  • Man how did she run 5 miles so fast on her first day it literally took me like 2 months of training to run 5 miles with a pace of a little less than 11 minutes a mile

  • Hi there. Currently training for the London Marathon, April 2020 and using the Hal Higdon program, that came highly recommended. It’s only 4 runs pw and 1 cross training day. How do I work out my runners pace? I have no clue about what time I want to complete in, I just want to complete it! Can you please advise me on finding a pace? As I write this, my longest run to date is 9m and on Saturday I’m up to 11! (:-o Thanks in advance

  • You can run a quality marathon on 45 miles/wk, with hopefully a peak of 55-60 3 wks out. I think the long run and speed work are the two most critical runs. I like to get 4-6 20 mile runs in with one 22 miler at 3 wks out, just before the taper. If you can, run some of those on tired legs (like the day after a moderate 10+ mile run), or run some of them taking only water (this teaches your muscles how to more efficiently utilize fat as an energy source). Long runs should be 1- 1:30 slower per mile than goal pace. I like the KISS method (keep it simple stupid) so for speed work I do Yasso 800s, building up over the weeks to 10 x 800m with 400m recovery between. The conventional teaching is that you run these at the same pace and whatever your time is convert the minutes to hours and seconds to minutes and that’s what your marathon time should be. For me, at 54 yo, if I average 3 min 6 sec per 800m then my marathon time should be 3 hrs 6 min. I find this to be a very reliable predictor. A good taper is 75% of max wk miles 3 wks out, 50% 2 wks out, 25% wk leading up to marathon weekend. Race day comes down to only two things; execution and nutrition. Don’t go out too fast, or try to “bank time”; you will regret that badly. Individual nutritional needs can vary, but I find that 3 gels suffice, one at mile 7-8, another at 13-15, and the last at 21-22.

  • I am thinking of joining a group marathon in 11 months. It should be a 4 hour run, as the group stays together. It will be my first ever marathon and I have only recently begun to train. I am at 28 minute 5K runs and 12,5K long runs at the moment. I have plenty of time as I am worried about my knees. They tend to fail when I cross the 1 hour mark. Is slowing down this training program good, or should I first keep on building up my condition? If so: how is the best way to do so?

  • My marthan 2019 starting.give a more tips 5mail only. I am from tamilnadu.i want to simple tips and more effective for body..how to strong legs..this is my first marathan

    .

  • For most amateur runners, getting 2 long runs of 2 hours/week is unrealistic, if not totally counterproductive, and a very good way to get injured. Even some elite marathoners dismiss long runs altogether, such as Rosa Mota, who ran 2h23.

  • Im 6 weeks in with light training for the la marathon and all these stories I read of runners being in physical pain have gave me second thoughts ��

  • Just finished the BK marathon here in NYC on Saturday. I trained by running 6mikes every other morning for 3 months. Mile 20-26 was a brutal grind but got it done in 3:27min. Real proud of that considering i still smoke a pack of cigarettes a day.. I know, crazy… but always been very athletic and I have a bullet proof mind.. regardless of that to take it to the next level, I am quitting cigs to start training for a 50k next spring followed by a 50 Mile event in the summer and then the Pine Creek 100k at the end of 2020. Let’s see what happens! #stayhard #theydontknowmeson #whosgonnacarrytheboats -Goggins

  • I’m not a novice runner at all, nor am I a gifted runner, but I’ve been starting to understand the idea of avoiding zone 3 plateau and doing more easy runs. Problem is, for my heart rate to stay in the easy zone 2, I have to run so slow that it’s hard to stay in “good running form”. At that pace it makes no sense to lift your knees or your feet swing, and maintaining a high cadence seems very unnatural and tiring even.

  • If you’re doing your first marathon, don’t even bother with intervals & tempos. Just get those easy miles in and build the aerobic base.

    Tempos & intervals might build strength and improve the anaerobic zone, but they’re counterproductive for marathons if you don’t have an excellent aerobic base.

    Those junk, sort of hard but not really runs you advised, should never be done. Those are the grey zone where you don’t much help aerobic or anaerobic, but increase injuries.

    Just go easy, build up your weekly easy distance, throw in a long run and a medium long run, and enjoy the training.

    Source: 7 marathons completed so far and training with some of the best marathoners in my city.

  • Training for my first marathon at April 5th in Paris. I’ve mostly done 10k’s, 10miles and half marathon races… did some 30k trail runs too, but this was almost a year ago.

    I know aim to finish a marathon at least under 4 hours… I have a running schedule from a local running store (the guy is a triatlete/physision)… it’s a hard to grasp that I have to run these slow long runs PLUS that my longest run will only be 30k:o

    I run 4 times a week now and I really can feel my pregression… I’m on focus, it’s hard, but I love it.

  • Just doing the math, the 10% rule doesn’t work for a 16 week plan if you’re starting on anything less than 25k a week. That’s assuming you want your long run to be a decent length and not represent more than say 25% of your weekly total. Like the hair and the tortoise, you can wait an infinite amount of time to reach your goal if you increase slowly enough ��

  • If i wanted to run swim or bike with the same 2 hours how many minutes between each sport would i have to switch over to maintain the benefits?

  • I’ve got the feeling that 5-6 runs a week for 4 months is a bit too much for the average amateur, if not for the body, definitely for the mind. I completed my first full Marathon ( 3:27) with 1 month doing 3runs&3road bike rides, 1 month 3 runs&1 ride and 1 month with just 3 runs and 1 ride every other week. As I was increasing the long run I was reducing the bike rides. It worked pretty well, and I got the feeling this helps avoiding boredom while reducing a lot the chances of injury.

  • I will be running a 10k marathon race this weekend and I am unprepared af because of my studies and lack of time and training. please give me tips how to survive that sub 1:30 10k and any suggestion for nutrition

  • I watched this when it was first posted and it pushed me to start training. I just ran my first marathon last Saturday, so thank you!!,

  • I want to train for the LA marathon next year. I started with 5ks and I ran my first half marathon last September, it was the most difficult/amazing thing I’ve ever accomplished.

  • First and only marathon 3 years ago. No where near enough training. GI problems half way. Then a few K’s later I rolled my foot and literally broke a small bone in my foot (found out later). So I had to walk the last 14 KM…Yeah, that took a while on a wrecked foot!

    Started training again 1 week ago for a Marathon in May 2020. (Starting much earlier this time!)

  • I just completed my second marathon at 16 with a time of 3h40min. Was much tougher than my first but I recommend sticking to a “happy” pace. Really enjoy the first half and then just make it through the second. Last 10km will be the toughest.

  • I am preparing for first Marathon in August. I run weekly two half marathon sessions with two 10 kms session. I cover half marathon in 2:05 hrs. My concern is shoes and nutrition for full Marathon. Need help.

  • So how would one train for the marathon while still training swimming and Cycling as well? 6 runs a week doesn’t leave much time to spend on the other 2 disciplines (or strength and yoga)

  • What’s more challenging a marathon or an Olympic triathlon? I know the pain of a marathon but am doing my first triathlon in August, and would like to know what to expect.

  • I am just coming back from injury after 3 months out and I have to start with power walking due to the severity. How long should I take to build up from zero to 10 miles given the 10% rule would mean it takes forever?

  • Did my first Marathon last weekend in Barcelona in 3h15 age 50 and I started running last September,no way was I running 6 times a week.

  • Just completed my first half marathon this weekend! But I’m having trouble with some ankle pain that’s keeping me from training. My first marathon is not till September so should have enough time to bounce back.

  • I’m training for Manchester and have just done 3 days a week running: 1 day speedwork, 1 day tempo (5-8 miles) and 1 day long easy pace (10-20 miles).

    I have one day rest a week and Zwift or ride outside on the other training days.

    Realistically, I should come in a 3:30 so not blisteringly fast but I will be happy with that. The most important thing for me is taking part and staying injury free.

    Honestly, I take my hat off to the runners who manage six days a week. I can’t stand to run with fatigued legs, it just instinctively feels wrong to me and I’m certain I would pick up an injury really quickly.

  • Did my first marathon last year Sep (Cape Town Marathon) but ended up with some calf strain. Couldn’t agree more that strength training is really important! Entered my next marathon which will be the end of June, a beautiful forest marathon in Knysna. Luckily the local runners are training for the Comrades Ultra around the same time so will be able to join and enjoy company on the long runs they have planned:)

  • as a coach I see too many runners/triathletes training too hard without getting proper recovery and/or incorrect tapering almost at the edge of overtraining, and not running to their full potential. Nothing wrong with big miles as long as you do your intensity training and focus on recovery as well

  • The cushioned shoes tip is great advice. When I ran Boston I couldn’t fit my trainers in my bag, but my flats fit. So I had to do the race in my trainers, I think it improved my time. Now I use the full cushion new balance 1400 flats, and would never go back to flats with minimal cushion.

  • This is all good advice. The key is the more miles you run the better you will do. 40 a week is minimum, at 60 you are well off. Getting nutrition right is key to avoiding the bonk. Along with not starting too hard, sooooo important. Using your long run to get your body to burn fat for fuel is important. You can start them faster, but more importantly do them slow! Low aerobic heart rate slow. I like to do the last 4 miles at race pace of a 16 mi or longer long run. If you can’t hold the pace then it is too fast for your goal. I could go on and on with tips. However I’ll just end with suggesting 3 mile loops for runs over 12 miles, you can refuel at home every lap.

  • I want to run a marathon under 4 hours when I am 60,,,,, I have eight years to go,does anyone have any advice regarding crosstraining,can do 20 miles on treadmill at 9/4. km per hour reasonably comfortable,(till bonking at end )

  • This is so random, but were you jogging down Inverness Terrace at the 6:30 mark? That looks exactly where I stayed when I was in London last year!

  • Thankyou so much Niomi for inspiring me to try and beat my anorexia by fueling up, and running. Your videos have helped me so much to feel a bit better about myself and keep on going! Running is brilliant, and with your help I’m doing it the right way and loving it by the minute.

  • Jesus is coming!! We need to get ready by repenting of our sins like lying and stealing (those are examples) and trusting in jesus christ!! When he comes back we don’t want to be left behind!! Jesus loves you!!

  • Started running in March, I can now do 10k, I’m going to do a half marathon training plan from September with a view to doing a full marathon in April!

  • Hi GCN I’m training for my first marathon in Belfast May 5th and I’m recovering from a torn calve I decided to keep going because I’m running for a charity that’s a bit close to my heart from today I have 7 weeks to prepare. I’m still a bit to heavy so really need a lot of focus over the next few weeks. I’m frightened to push any faster for fear of my injury re-occurring any tips would be greatly appreciated

  • okay ella hizo media mataron ( 6:00) 21k en 1hora38minutos, eso es asombroso para un novato. ella debio haber tenido una excelente capacidad fisica para comenzar porque yo misma parti de cero en el running y mis primeros 10K los hice en 1hora aprox y unos tres meses mas tarde logreé bajar la hora a 47 minutos pero aun asi, ella lo hizo increible:o segun mis calculos mis 21k me tomararian 2horas en completar:o asombroso!

  • I would like to add that though foam rolling is very important and very helpful….it still hurts like hell so be patient
    with yourself.

  • Is there anyway you could do one of these based on an Amateur or someone who doesn’t have time to train 6-7 times a week. Maybe find a random fan to cover it in a vlog?

  • There was a time from late 2017 to around august last year when i was running 1 to 3 marathon distance runs each week. This was due to not having enough money at the time to both commute to work and eat. An accident with driver ramming in to the back of my bike the year before (on his phone) caused me to have no bike for 2 years. anyway, i learned the following things from experience
    1. unless you are in an actual race, you dont need to run at race pace
    2. pay attention to your feet. not just how they are landing on the floor with each step, but after your run. look after them. short toenails, make sure shoes arent too tight and get rid of any rough skin
    3. get in to the habit of drinking little and often
    4. consider a hydration pack. you will be able to carry enough of your preferred fluid for the entire race, the weight is evenly distributed so you tend not to notice it after a few mins. They can store an emergency rain jacket and most importantly, when running with a bottle you put extra stress on one side of your body which will lead to injury

    fueling-wise i will now only run with tailwind. not digestion problems or emergency toilet stops as with gels

    this year i have been quite lazy with my running, but have been going to the gym most evenings instead. I ran a half last week and another today, but my first marathon race is in a few weeks manchester. i had actually forgotten that i had signed up for this until i received an email from the organisers a few days ago. oops

  • Sixteen weeks is to short for marathon preparation, unless you have experience and, let’s say, can esry run 10k without entiteling youself for bragging rights.
    Nine months with 3 sessions per week will be enough for most to come to the start with no injuries and complete the distance under 4 hrs.

  • For  marathon you need some running stamina aka some volume combined with a intensity depending on your targets.volume should be increased carefully and mostly done at slower speed (easy or recovery speed) => this also will improve the capillarization of your blood supply to your muscle cellsfor volume, more but not too long sessions are less stressful than few longer, more stressful sessions (but still allow for one long run session)speed work will increase muscle cell coordination (e.g. hill reps or sprints) and VO2max (intervals). They are usually be embedded in easy running (warm-up, between the fast runs, cool-down)avoid the middle speed and training zones in the first half of the training for a MTinclude race pace training in the 2nd half of training to optimize running technique and nutrition intake as described in the video, either in longer race pace intervals or race pace steady runs.take part in 1 or 2 test competitions on 10k or HMT to calculate your target race pacedo a proper tapering (reduce volume but keep intensity)no experiments on gear and nutrition on race day!at the marathon, start way slower than your target race pace.

  • @ 10:27 don’t wear your current running shoes when lifting or putting weight through the shoes in the gym. This will diminish the cushioning on the shoes. Either use a pair of old (ran down) trainers or use gym specific shoes. (Shoes for lifting weights have no cushioning, as it is easier to lift a weight on a stable platform).

  • As a preparation for my 1st marathon, I just read and also followed this marathon training “Zοrοtοn Axy” (Google it). My target was a sub-4 hour marathon and I got it. Followed this training program to the last detail and had the confidence I needed on race morning to get thru 26.2 miles. It is a good feeling as a way to achieve that. Dedicated runners need to try it as well..

  • i dont understand if you can talk you re not running, you re walking, running means your breath a certain way which does nto allow to talk or you loose the regularity of it

  • You can train and successfully run a marathon running twice per week… long-short alternating…. and if you’re training for an Ironman, running 6 times a week isn’t always practical

  • I’m getting ready for London Marathon. It will be my one and only marathon I think. I’m not a huge fan of running but I want to see if I can do it. Thanks for the tips. I will use these in the next few weeks.

  • als ich angefangen habe laufen zu gehen, war nach 1500m schluss:D ich weiß, was das für ein doofes Gefühl ist! mit dem von 0 auf marathon coaching, habe ich es dann tatsächlich geschafft innerhalb eines halben Jahres in Marathon Topform zu kommen:)
    @t

  • Note to self:
    Leafy green, spinach, kale, beetroot juice.
    Train hard, Rest hard, active rest.
    Good pair of shoes and compression socks.

  • That was AWESOME! Sharing this with my running partner. Great tips. We are running our first full marathon at CIM if it doesn’t get cancelled�� fingers crossed! Thanks, fantastic video

  • I made use of this marathon training program “Zοrοtοn Axy” (Google it) in my half marathon training, and only used Six weeks of the schedule provided, and ran a PR! I am currently making use of it for my marathon training courses, and am running much better training runs in comparison to past marathon training program. I ran another half during my marathon training program, and set another PR..

  • Training for the Marathon at age 16 at September 13th. Been doing a lot of running 10k’s a day just building up my stamina and mileage. It’s tough at first but I get that feeling of runner’s high during the middle of my workouts. It’s been great running. I’ve already raced 10k’s and the Half Marathon ( I’ve been humbled by the Half Marathon Distance). I do most of my runs now on Park the fresh air really helps. Pollution outside our home is not so viable for running.

  • Coming from someone who has competitive track experience, plz don’t listen to this guy. Couldn’t even get thru half the vid tbh, “beet juice” doesn’t magically improve ur stamina LOL. Also don’t attempt a marathon if u only have done a 7 mile run as ur longest workout. Ur gonna be in so much pain, props to this guy for somehow pulling that off. If u haven’t run at least a 20 miler in training your gonna pay the price on your attempt.

  • I ran my very first half-marathon this weekend and it was a-m-a-z-i-n-g! After getting my certificate of completion for this first milestone, I am definitely setting my sights on doing a full marathon next month.

    I am super excited about this and I found your video incredibly helpful!

    Thank you so much for providing the historical background-makes it so much more exciting and epic!-and for sharing footage of your first marathon.

    Thank you so much!! And best of wishes on all your upcoming races too!

  • I was supposed to run the St. Jude’s Rock N Roll Seattle Marathon yesterday, but of course it got postponed. I had started training in February and got the news around April.
    Did I stop training? No. I ran my OWN marathon yesterday. The feeling that I had when I hit 26.2 on my Garmin was indescribable. I sobbed and broke down because all of that training had paid off.
    I think my coach had me predicted to run 3:45 and I ran 3:48, which we’re both extremely proud of. My pace was around 8:43/mi and oh my god I was dying. I can’t imagine running an average 8:01/mi split!

  • I started training for my first marathon and it was cancelled due to COVID. I have maintained my training and will run it on my own! Your tips are very good, however I will say that I have been training in VIVO barefoot shoes and while its more difficult than more comfortable shoes, its very satisfying and really strengthens your feet and form! Also, ice baths baby!

  • I did my first 25k (15.5miles) today and in 4 months I want to do my first (half-) marathon race together with my mom who has been running marathons for years. Still unsure what I am going to sign up for, but I am excited! ❤️

  • Giving myself 8 years will be 60 years aiming for under 4 hrs,2 years in,got the training routine

    going to cross train cycling,running,swimming,actually managed to stop eating processed food feel the benefits,

  • I’m 6’2 255lbs and run a marathon in 4hrs30mins. Around 6mph pace. Its not too hard to complete if you eat right during the race and hydrate constantly. Once you have experienced the pain cave, you can be a lot more comfortable in it.

  • Hello Seth, my answer is: I find a lot of information on studies that are online, also from the veterans in my run club. They say, always have a long run during the week, train slow and race fast, avoid injuries and listen to your body. For form I go to instagram a lot and look at what postures and strides the best runners have, and I try to mimic them:)

  • I started with 5 miles than 8 miles, 10 miles which i thought was a huge accomplisment. I then enlisted myself in a hapf marathon run and now im training for a marathon!!!!

  • I am signing up in September to run the Buffalo marathon in May of 2021! I guess my main fear is my mind taking over and telling my body that I cannot finish. My dad has run two marathons, so I know I’ll have a great coach and support system:)

  • beetroot and spinach are my two least favorite foods:(
    my goal is running for one hour on a treadmill. Not a marathon, but that may come later

  • Why in the titel stand “Non-Runner”. She train regular. Non-Runner for me is a person that don’t do sport. Most people can’t run one ore two miles:D

  • Hey, I’m looking into going to costa rica and since your quite the expert I was wondering, if I needed to get vaccination’s to go there, a couple websites recommended i do, but is it that necessary?

  • “That’s because running 26.2 miles isn’t really all that fun.” Lol!�� Great video from the perspective of a regular person setting a realistic goal to finish a marathon. It has me thinking now about it, but maybe starting out with a 10K run, nothing too extreme. Great practical advice, too

  • Ahh I just agreed to a half marathon (and that is huge to me because I do not run.. like ever) but this is perfect! Thanks Alex, super inspiring! ❤️

  • Such a great topic…and tons of great advice. Thanks so much for this video and the inspiration. Could you share some of your favorite smoothie recipes? Or recommendations for healthy eating in general?

  • I don’t think 5 months is enough training time for most people. For non runners they need about double that amount of time to prepare for a marathon. Of course, people can walk part of the marathon but training to walk a marathon is kind of pointless in my opinion.

  • Hey man, yeah totally training towards a half marathon at the moment. There’s another piece of interesting history about the Marathon. After the Athenians won the battle of Marathon, they found out that Athens was being invaded so the soldiers that were left ran the 25 miles back to Athens in full armor to defend the city of Athens. Pretty crazy what the human body is capable of with the right training. Thanks for the tips man. Great video.

  • I am doing my second Half-Ironman this year, but next year want to push to a full marathon and hopefully build towards a full Ironman.

  • Stop saying your in pain. Its mind over matter. Your mind is messing with you. Block out the baby talk. Set a pace and run. Get into a comfort zone. I dont want to hear any more pain talk

  • This is why I love following Michelle on her challenges. Her emotions are so raw and real. Its shows truthfully the entire journey of how she got to where she is at. Thank you, Michelle! You’re an inspiration for me and I get so motivated when I watch your videos!

  • Marathon runners do not look like they’re in great shape at all, imho. In fact, the only advantage I can see is that they can outrun their opponent if they ever got into a fight.

  • Right now I am lifting weights and making sure I have strength and the muscles for the long run.( the years ahead) also I would like my biceps to stand out as I run in sleeveless shirts. priorities… you know.

  • I’ve always followed the Arthur Lydiard approach of steady state volume for aerobic base and capacity, improves performance for both long and short races.

  • I came to this video because I’m interested in running a marathon someday and I was so happy for her!! This makes me want to do it even more

  • Hey man nice video. Im a decent ish runner do a lot of 1/2 marathons but ive never run a full one. i run 70 -100km a week but i honestly have to say, a few of my friends who do the same as me did a marathon last year and they have never been the same since. They hated it. We loved running and its really put them off. From never missing a park run or an interclub or a race we did the year before they just dont seem to want to run any more. For me, when i get to the end of a 1/2 i think theres no way i could do that again. Maybe its because my brain has banked in the distance, and it would adjust if it knew it had to go longer, but what have i got to watch out for? How much fuel should i take on during the race and hopw should i vary pace throughout the run. When i do 25km long runs i do them slowish but i do feel like enough is enough. Sorry this message is all over the place just cant sit through 90000 vids pooling in all the info!

  • If she was genuinely able to achieve 98 mins on her first half after 5 weeks of training and after not having ran, she a beast fr.

  • Doing Brighton 2020. Done a few 50 mile ultras already so distance isnt too bad, just working on pace and trying to improve on my first marathon 5 years ago, still my official PB. Just getting to the point of recovering in 2 days from easy runs. Gym work is essential, didnt appreciate calf raises benefits until this year, now i am doing them every gym visit on the seated leg press obsessively to make them bullet proof. So far so good. Massage gun is also a really good purchase, loosen up the muscles yourself saves time and injuries. Been regularly using it since i got mine.

  • Meeting my sub 4hr target and also attaining my first marathon with out injury were achievable due to this marathon training “Zοrοtοn Axy” (Google it). You will find a lot of details about diet plan, method, training courses and the likes on this guide. The good thing about this book is the training schedule which takes you in the preferred distance you must run on a certain day..

  • Her: “the best part of this challenge hands down is getting to eat a lot of food”
    Me: “OMG yes! cinnamon rolls, ice cream, bananas foster”
    Her: “chicken, rice, spaghetti squash”
    Me::I

  • Has a personal trainer, team to pace her, and support fueling her. Yeah of course she ran a 3:30. Normal people don’t have these luxuries. They have to struggle through all this alone.

  • All the cross country and track on her saying that running isn’t fun, I totally agree, I also in the track and cross country runner, and I don’t even know why I do it

  • You did a great run and you reach the goal of your life. Actually we people we cread for long run everyday. So without running we slowly becoming the real pigs. And you cried but you won. No shame.

  • I miss running so much. After my torn hamstring injury, I know I’ll possibly never be able to do it again. I’m actually starting to run again after 3 years, post injury, and it’s the hardest thing I’ve ever done. Congrats to you ��

  • my long runs are 4km so far lol
    im doing halfmarathon in 2 months. im nowhere near ready. what should i do? i have the stamina but my legs hurt so much after a while

  • Her: “I’m not a runner”

    Proceeds to run 5 miles at an incredible pace her first day while I struggle to run two 8 min miles consecutively

    face palm

  • I’m running my first marathon in April next year. I’ve done 2 half marathons before but I’m not particularly worried about the time i achieve, in that case should i consider my ‘marathon pace’ just to be my comfortable long run pace?

  • I’ve run 3 marathons. 2013 2014 2016. Had to drop out before the start one in 2017 with a cracked rib that derailed running for 8 weeks right before

    I’m signed up for another marathon this fall, and going to do a beginner 16 week marathon plan then a targeted one for 16 weeks for a 4-4h30min plan. Hope all goes well. Race signed up for is in October in Toronto.

    My perspective is I never know how’s its going to go. Even passing the half not sure if I’m going to finish it. Injury the big if. By about 32 km if I’m uninjured I have a pretty good feeling that even the last 10 k I would crawl on hands and knees to finish it if something happens. That’s my happy place in the run. The place where succeeding is insight

    Good luck to all. Until it becomes common place for you a marathon is quite an awesome joyous accomplishment.

    I’m turning 50 this June

  • My marathon is tomorrow, I haven’t trained anything and I am reading comments like “My marathon is 12 weeks ahead! I’m so excited!” I thought it wasn’t a big of a deal ��

    Edit: It’s like 2 am so basically my marathon is in 6hrs today:0

  • Preparing myself for Athens Authentic Marathon 2020, I can ensure you for this: it ‘s gonna be a lot of pain!!! Good luck to all!!!

  • Feel like because the coach qualified for Boston and that’s such a big thing that he didn’t want Michelle to do it either because he wanted it to be special ��

  • Bonjour, j’ai remis en ligne le montage de mon modeste parcours en course à pied si jamais ça vous intéresse regardez: https://www.youtube.com/watch?v=5VFOJBV4mQI&t=19s

  • I cant even jog from my math class to the cafeteria. Mad props for her! She inspires me to do a marathon but I’m not as strong minded as her.

  • I did a 5k the other day for the first time ever(not a race). Longest I’ve ever ran was a mile. My friend just wanted me to run with him. I didn’t even take a sip of water till I was done and it felt great. I’m joining the military at 17 Wednesday. So i have plenty of time to train. I hate running but then again it feels great when your done.

  • You have to run sub 7mins per mile the whole time during the marathon to get a 3HR marathon time. Whoa. Not gonna lie. That’s a heck of a feat. I would be happy running an average of 8 mins per mile, I don’t need to be the best, just fit enough to keep going. Thanks for the tips

  • Running Edinburgh marathon in 8 years wish me luck, Will be 60 want to do under 4 hours any hints on cross training would be appreciated

  • I ran a half marathon on incline on my treadmill in 82 mins… almost tore my tendons! But I guess if I recover n repeat it only makes them stronger.
    want to run a full marathon one day

  • I completed my first marathon his year. The cardio was easy but the damage and pain to my feet was where I had problems. Could barely feel my feet for a day. I was training 5-7 days a week.

  • Running the LA marathon soon
    March 8 I can feel already I am not trained enough I am really scared
    My right leg/ ankle is in pain when I run or walk I don’t know what to do
    Should I just not run it? Or just try to do it?
    But this pain kills me honestly

  • interesting points,if anyone else wants to uncover how to run a marathon try Sarparder Running Expert Starter (just google it )? Ive heard some incredible things about it and my buddy got amazing success with it.

  • This was made too dramatic. There was no need for all that crying. She looks like she is already on some sort of training routine. She ran a marathon, respect for that.

  • I’m running the Charity Half Marathon! during the LA Marathon 2020!! Excited, Nervous, can’t wait to run from Hollywood to Santa Monica!

  • I’m preparing for my first marathon I’m going to be 60 years old I have never run before my my life but I did the research and I found out all the dancers and I’m prepared to run a marathon on my 60th birthday

  • I am training for Brighton Half in 2019 and I’ve injured my left leg as well on the inside of my leg, near my ankle. I was wondering whether your injury was the same and how you got over it so you could run, because this is killing me not being able to train. Thank you.

  • My approach is to do 10k four days a week. I do it without any timing expectations. I listen to my body on that day and push myself accordingly. Of course, being Indian, I do a lot of yoga. Yoga helps injury free training (no matter the kind of training). It also helps in breathing rhythms and that is crucial for any runner!

  • What about weed and training? I’ve heard it gives you mental drive and focus. Then again I’ve heard it just makes some people lazy. What’s your word?

  • Great tips, I ran my first 12 miles yesterday & I’m so pround of going the distance. But I know this is just the beginning, I have alot more to do to being able to run a Marathon. It’s my Goal to Finish one, I noticed at my 11mile marker I was hitting my wall. I know I had one mile to go, But it had a lot to do with not having anything in my system only water from my Camel pack. I live in Hawaii & the heat isn’t a joke especially this time in summer. But usually every day I would wake up power walking on my treadmill 1 mile then incorporating some type of ab workouts. But yesterday when I ran this whole miles I didn’t have anything in my system, I woke up later than I usually did with 8+ hours of sleep & it took me 3 hours 18min to do the 12 miles. It’s going to take me awhile to get to a marathon, but I am determined:)

  • Hey Niomi, just like to let you know that YOU inspired me to sign up for a 10 K this past June and then I just ran a Half-marathon..and signed up for a full marathon next May…and to think I’ve never really liked long-distance running! Thank you for these tips, it’s helping me become so much more positive in my overall life!

  • Thanks for tips bruh, deff need to plan out my long run, cause I just went for a blind run & got lost haha plus it started to pour raining. Good thing I brought my gopro with me so I can share my experience haha

  • Hello,

    I am currently looking to run my first ever 5k run. Any tips for a bigger guy like myself to train for this type of event? Thank you in advance!

  • One thing I used to like to do was, after any run of 12 mi or longer, I would finish at the gym, and do about 10-15 leg presses of 400 lb or more and it was like adding half a mile to the workout for each press. Work up to this. Be safe.

    Harry speaks the truth, in a very polite way. Many times you find someone just browbeating you with their PR and Harry doesn’t do that.

  • So glad I came across your channel! Thank you for the tips. Will make sure to implement them.
    I’m training for London marathon 2019, which is in just over 9 weeks.

  • I look at the training weeks for kipchoge and his team. It’s quite different than what studies would suggest has the best approach

  • I like what you say about eating. Absolutely essential for distance. My first 3 Comrades Ultras I hit the wall at 60km. I thought it was because I hadn’t gone over 60km in training. In 2018 I consciously ate from early on and I went through 60km no problem. Unfortunately in my last 20km I slacked off and hit the wall (seriously) with only 6km to go. You learn from your mistakes. 2019 will be a feast from start to finish