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So, you’ve decided you want to run 26.2 miles. Congratulations!
Whether it was a sudden spark watching people cross a finish line, a desire to test your physical boundaries, or a quiet voice telling you it’s time to see what you’re capable of—welcome. Running a marathon’s one of the most transformative mental and physical journeys I’ve ever embarked on. And then—I did it 14 more times.
From the jump, let’s be completely real upfront:
When I was gearing up for my first marathon in Hartford, Conn., back in 2013, I thought training was just about piling on miles. I used a Hal Higdon beginner training plan I found on the Internet, and I only had one speed: my speed. I didn’t know anything about interval training or tempo runs, and although my average paces certainly sped up with the more mileage I got under my belt, fast was never the goal. Finishing? Yep. That was.
My first marathon taught me that without strong foundation, the miles will catch up to you. Across 15 marathons, I’ve experimented extensively with what it takes to show up to the starting line feeling prepared. Now, I have some insight into, well, a lot of things. But specifically! The not-so-stellar habits that lead to burnout before race day even is in the 10-day forecast.
Thus, I present to you part one of your Ultimate Guide to Marathon Training: creating a rock-solid foundation before you take the first step of your training block.
**** Of note: I’ve been an ACE-certified trainer for the past 11 years. I’m also a UESCA-certified run coach. Although I don’t have interest at this point in coaching or training anyone one-on-one, I do think it’s important to toss those certifications here so you know I’ve put in some work—aside from personal experience. I feel very strongly that it’s important that folks get their information from qualified experts. I am one.
Also, the below is written with beginners in mind. I’ll say it now. I’ll likely say it again below: NONE of this replaces working with an expert one-on-one who can evaluate your strengths, weaknesses, and goals. Personalized programming and conversation will always, always, always dominate any sort of one-size-fits all advice.
A marathon block tests your discipline. There will be dark, quiet mornings when the alarm goes off, 16-mile long runs where your legs feel like rocks, and social plans you’ll pivot away from so you can get eight hours of sleep (hi, it’s me). If your reason for doing this is rooted in an external trend or what looks cool on IG, that motivation will evaporate by week six.
(Case in point: There’s no way on this earth I would’ve been able to slug through a 19-mile treadmill run—deranged thoughts and all—without a strong why.)
If you’re prepping for 26.2 right now, ask yourself these three questions:
Why this specific goal, right now?
What character trait do I want to build during this process? (e.g., consistency, adaptability, patience)
Am I ready to treat my recovery with the same respect as my miles?
Action Step: Write your “Why” on a sticky note. Put it on your mirror, save it as your phone wallpaper, or tuck it inside your journal. (See here: A link to my favorite journal and one of my favorite planners.) You will need to read it when the training peak arrives.
One of the biggest mistakes first-timers make is jumping straight into an intense 16-week marathon plan from zero. Your cardiovascular engine might adapt quickly, but your tendons, ligaments, and bones need time to handle the repetitive impact of thousands of foot strikes. Just like with any goal, you want to meet yourself with where you’re at. Be honest. For example: Someone who doesn’t drink a ton of water regularly (raises hand) won’t excel at a habit-based goal like “I’m going to drink eight glasses per day.” That person (read: me) meeting herself with where she’s at would set a smarter goal like, “I’m going to drink four glasses of water a day.”
That’s doable. That’s smart.
The Training Block Duration: Standard first-time marathon plans run 16 to 20 weeks.
The Base Requirement: Before Day 1 of your official plan, you should ideally be consistently running 15 to 20 miles per week across three to four days, with a comfortable weekly long run of six to eight miles.
The Reality Check: If you aren’t at that weekly volume yet, don’t rush it. Give yourself a 6-to-8-week “pre-block” to comfortably build that base before starting your 16-week countdown.
You don’t need every high-tech gadget on the market, but you do need gear that protects your body over high volume. I learned this lesson early when I ran in a pair of New Balance sneakers that were a half-size too small. That cost me a couple of toenails, and eventually, introduced me to plantar fasciitis. (Learn about how I treated plantar fasciitis here.)
Footwear (Get Fitted): Head to a local running specialty shop and get analyzed. Fun fact: As you run long distances, your feet swell (result from your feet consistently hitting the pavement/trail/track/tread). Most runners need a running shoe a half-size to a full size larger than their standard street shoe.
Pro Tip: Build a rotation of at least two pairs of shoes. Alternate between them on training days to let the cushioning decompress between runs. This extends the life of the shoe and gives your feet slightly different mechanics to reduce overuse injuries.
Technical Socks (Ditch the Cotton): Cotton absorbs sweat and creates friction—the exact recipe for blisters. Yes, I know. This is contrary to the popular culture moment that classic cotton T-shirts are having.
Anti-Chafe Protection: Friction’s real, especially on hot summer long runs or rainy days. BodyGlide, Squirrel’s Nut Butter, or Megababe are non-negotiable staples in my running kit. Apply them anywhere skin rubs against skin.
A successful marathon plan is an ecosystem of stimulus, strength, and rest. The below framework is an example of what a week of training could look like. Remember: You know your body best.
The Long Run (1x/week): Think of this as the anchor of your training, one that will really show you how capable you are. This run builds aerobic capacity, mental endurance, and teaches your body to utilize energy efficiently. Most beginners will keep this run entirely conversational pace.
Quality/Speed Session (1x/week): Controlled tempo runs or intervals to build fatigue resistance, running economy, and confidence at target effort. When I started incorporating speed work into my regular training, that was the unlock for me to find my fast. That’s when I went from a 3:51 marathoner to a 3:28 marathoner. (Yes, I weeped happy tears at the finish line.)
Easy/Recovery Runs (1 to 2x/week): Truly easy miles. These keep blood flowing and build volume without adding systemic strain.
Targeted Strength Training (2x/week): Strength work is your injury-prevention armor. Focus on things like single-leg stability, glute activation, core strength, and compound movements (squats, deadlifts, step-ups). These will help strengthen your posterior chain, which is essential to stay healthy (and keep running!).
Mandatory Rest Days (1 to 2x/week): Adaptations happen while you rest, not while you’re pounding the pavement. Respect your recovery days like non-negotiable appointments. I like to treat myself to some sort of an appointment on these days, tbh. Lately my go-tos are Bathhouse for hot/cold contrast therapy or foot reflexology in my neighborhood.
Training for a marathon requires mental bandwidth. A LOT of mental bandwith. If you’re constantly distracted, rushed, or stressed, that mental toll impacts your physical recovery.
These two daily structural habits help to protect my energy:
Create a morning buffer: I give myself 30 to 60 minutes in the morning without looking at my phone or checking emails. Lately, this time for me includes sipping coffee, journaling, making my bed, my morning skincare, and some time to simply meet the day and breathe. Trust me when I say that starting your day intentionally sets a calm tone, one you don’t really realize is necessary until you create the space to have it.
Transition intentionally: Without fail, I make sure to give myself a couple minutes of complete stillness between finishing my workout and diving into my workday. This lets my nervous system downshift. It’s also the perfect time to drink my bottle filled with supplements.
Come back next week for part II. In it, I’ll dive deep into intra-run fueling strategies, surviving mid-block fatigue, mastering the taper, and executing race day like a veteran. Also! Have specific questions you want me to answer? Make sure to click “comment” below and ask them.
Keep hurdling,
What I’m Wearing: lululemon Swift Speed Cropped Tank
Really like the zipper pocket on the back of this tank, and the built-in bra, too. Got plenty of compliments on the royal blue color last week.
What I’m Using Obsessively: Saje Wellness Pain Release Cream
After my longest training run of the Sydney cycle last week, my lower back was screaming just a bit. This cream is amazing for pain relief, and makes me feel like I’m taking a little trip to the spa.
What I’m Watching: Ted Lasso on Apple TV
Duh.
I’m Running: Seawheeze (!!)
What a vibe—I’ve already run into a handful of Hurdlers on the street since arriving in Vancouver. It’s been eight years since I was here last, and on Saturday (AQI permitting) I’ll toe the starting line alongside 10,000 others to log 13.1 throughout the city! Excited for the energy and the race; big big thanks to lululemon for the invitation.
Thoughts and other links: The Tour de France Femmes avec Zwift is almost done. In it, cyclists will cover a total of 1175 kilometers of racing (without rest days). On deck? A brutal final circuit around Nice. You can learn more on where to watch, here. Paige Bueckers has a Shirley Temple-flavored Gatorade that literally broke the Internet upon release yesterday. When I went to go check it out on the Gatorade website, the site was “down for maintenance.” Seeing double? Indeed. Twin sisters Mia and Mariah Maxwell both punched their tickets to the 100m final on Wednesday at the World Athletics U20 Championships at Hayward Field in Eugene, Oregon.
This week, I’m sitting down with professional runner Amanda Vestri. She opens up about the mental grit required to perform at the highest level, the tricky balance between self-criticism and self-appraisal, and how she’s learning to celebrate her wins while staying hungry for future gains. We talk her impressive 2:24 PR at the Boston Marathon—only her second time tackling the 26.2-mile distance—and why even bettering your best can be a disappointment sometimes.
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Another (weekly) Hurdle conquered.
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