42.2km
Your First Marathon
fact_check Prerequisites
psychology The 3 Core Pillars for Marathon Success
The Long Run
Your Saturday long run builds to 32 km—not the full 42. Run it slow (90+ sec/km slower than goal pace).
Easy Running
80% of your miles are at easy pace. Speed comes from volume, not intensity. Slow down if breathing hard.
Race Nutrition
Practice fueling on every long run from week 8. Gel every 45 minutes. Train your stomach.
menu_book Intensity Glossary
Effort should feel like 3/10. If you can't chat, slow down.
Controlled discomfort for 20-40 mins. Talking is difficult.
The pace you plan to hold on race day. Practice it often.
Your longest run of the week. Builds to 32 km by week 11.
16-Week Master Schedule
Z2 Recovery
-
3km tempo effort
+ 4 strides
-
Easy pace throughout
Very easy
Phase 1: Build your aerobic base. All runs except tempo should feel easy. If you're breathing hard on easy runs, slow down.
Z2 Recovery
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4km tempo effort
+ 4 strides
-
Easy pace
Very easy
Z2 Recovery
-
5km tempo effort
+ 4 strides
-
Easy pace
Very easy
Z2 Recovery
-
+ 4 strides
Z2 effort
-
Absorb training
-
Recovery Is Training: Your body adapts during rest. You'll come back stronger in Week 5.
Z2 Recovery
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5x1km @ tempo
+ 4 strides
-
First 20K!
Very easy
Milestone: Your first 20K long run! Go slow—90+ sec/km slower than your expected marathon pace.
Z2 Recovery
-
6km tempo effort
+ 4 strides
-
Easy pace
Very easy
Z2 Recovery
-
7km tempo effort
+ 4 strides
-
Easy pace
Very easy
Z2 Recovery
-
+ 4 strides
Z2 effort
-
Easy - recover
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Start Nutrition Practice: From now on, practice your exact race fueling strategy on every long run. Gel every 45 min.
Z2 Recovery
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10km at race pace
+ 4 strides
-
Easy with fuel practice
Very easy
Z2 Recovery
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6x1.5km @ tempo
+ 4 strides
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Easy with fuel practice
Very easy
Z2 Recovery
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12km at race pace
+ 4 strides
-
Your longest run!
Very easy
Your Longest Run: 32K is your peak (76% of race distance). Go slow, practice full nutrition. If you complete this, you can finish a marathon.
Z2 Recovery
-
+ 4 strides
Z2 effort
-
Easy pace
-
Z2 Recovery
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8km at race pace
+ 4 strides
-
Easy pace
Very easy
Z2 Recovery
-
6km at race pace
+ 4 strides
-
Easy pace
Very easy
Z2 Recovery
-
5km at race pace
+ 4 strides
-
Easy pace
Very easy
Taper Time: Feeling sluggish, irritable, or anxious is normal. Your body is storing energy. Trust the process.
Very light
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3km at race pace
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Shakeout + 4 strides
Relax, visualize, hydrate
MARATHON
You're Ready: 16 weeks of work. Friday shakeout, Saturday rest, early to bed. Sunday, you become a marathoner.
route Race Day Split Strategy
restaurant Marathon Nutrition Strategy
Week Before
- • Increase carbs (rice, pasta, bread).
- • Stay hydrated.
- • Avoid new foods.
- • This is carb loading.
Race Morning
- • 3 hours before: familiar breakfast (toast, banana, oatmeal).
- • 500ml water.
- • Coffee if you normally drink it.
During Race
- • Gel every 45 min from 45 min mark.
- • Water at every aid station.
- • Electrolytes if hot.
warning Critical Pitfalls to Avoid
Starting Too Fast
The first 10K should feel easy. If it doesn't, you'll crash at 30K.
Skipping Nutrition Practice
Your stomach needs training. Practice fueling on long runs from week 8.
Ignoring Recovery Weeks
Weeks 4, 8, 12 are essential. Adaptation happens during rest, not training.
New Gear on Race Day
New shoes, gels, or clothes can ruin your race. Test everything first.
After Your First Marathon
Consolidate
Run another marathon to solidify the distance and build confidence.
Get Faster
Target sub-4:00 marathon with structured speed work.
Next GoalGo Ultra
Use your endurance base for a first 50K ultramarathon.
Final Takeaways
- check_circle Longest run is 32K, not 42
- check_circle 80% Easy, 20% Hard
- check_circle Practice nutrition from week 8
- check_circle Start race conservatively