Running a marathon is an ambitious goal that attracts many runners, but this 42,195 km event requires careful preparation. Without a solid foundation and a proper plan, the dream may not come true as hoped. If you don't run regularly, start with shorter distances like a 5 km or a 10 km to get used to the effort and develop your physical condition.
By the way, if you are looking for a 5 km or a 10 km to do, we suggest you do it in one of our events, like the Corporate Challenge, 10 km from Laval University, Cité-Limoilou race or Tour of Lake Beauport.
Here's everything you need to know to effectively prepare for a marathon.
1. What to do before starting a marathon training plan
Most marathon training programs last 16 weeks. It's not always clearly stated, but this is the specific training phase for the marathon. Before embarking on such a training phase, make sure you're physically and mentally ready. Here are the essential steps:
- Regular running base : To begin a marathon plan, it is often suggested to run for at least 1 or 2 years and to run 3 to 4 times per week over the last 6 months, with a weekly volume of at least 25 km to 35 km. Running regularly strengthens your muscles, joints and endurance.
- Medical evaluation : it is often suggested to take the questionnaire Lead a more active life from SCPEIf in doubt, consult your healthcare professional.
- Set a goal : Decide whether you simply want to finish the marathon or aim for a specific time, depending on your current level. If you simply want to finish the marathon, you should aim for at least 50 km per week in the last few weeks of your training. If your goal is to perform, a minimum of 80 km per week is suggested. It is often suggested to increase by no more than 10% per week of the overall training volume.
Without this initial preparation, you risk injury or discouragement along the way. It's best to postpone your marathon training until later if you're unsure of your current fitness.
2. Basic training for a marathon
To successfully complete a marathon, your training must combine different types of sessions to develop speed, endurance, and stamina. Here are the three essential pillars:
- Short intervals : these sessions boost your speed and anaerobic capacity. Example: 10 x 1 minute fast (88-100% of your VAM) with 1 minute of slow recovery between each repetition.
- Long intervals or tempo : they improve your endurance at a sustained pace. Example: 20 to 30 minutes at 80-85% of your maximum effort, where you can talk but not hold a long conversation.
- Long outing : it gets your body used to long distances. Example: a weekly outing of 15 to 35 km, to be increased gradually (10% max per week).
These three workouts are the bread and butter of your training. If you play other sports that involve running, such as tennis, soccer, Ultimate, or hiking, it may be possible to get away with these three workouts per week and supplement with two more.
3. Equipment to use to prepare for a marathon
The right equipment is crucial for your comfort and performance. Here's what you'll need:
- Adapted shoes : choose a pair that matches your stride (pronator, supinator or neutral) and test it on your long outings.
- Technical clothing : choose breathable fabrics that wick away perspiration, not cotton that retains moisture.
- Useful accessories : a GPS watch to track your pace and distance, a hydration belt for long outings, and socks anti-blisters.
Test all your gear during training to avoid any unexpected setbacks during the race. Ideally, do 2 or 3 long runs using EXACTLY the same gear as in your marathon.
4. What are the risks of running a marathon?
Running a marathon involves risks if you don't prepare properly. Here are the main ones:
- injuries : Tendonitis, joint pain, or stress fractures can occur from overuse or poor technique. To reduce your risk of injury, be very gradual. We also encourage you to use The Runner's Clinic's tools for preventing injuries.
- Dehydration or digestive disorders : Improper water or nutrition management can cause cramps or nausea. Test your nutritional strategy during training.
- hyponatremia : Unlike dehydration, it's also possible to drink so much water that it dilutes the salt in your body, which can also be dangerous. Avoid drinking before you feel thirsty.
- Cardiovascular problems : although rare, they are possible. Stay tuned for symptoms.
Listen to your body and progress gradually to limit these dangers.
5. 16-Week Training Plan
Here's a 16-week plan for a regular runner, divided into four phases:
Phase 1: Base (weeks 1-4)
- The goal : strengthen endurance.
- Typical week :
- Monday: rest
- Tuesday: 5 km easy
- Wednesday: 8 km moderate
- Thursday: 5 km with 5 x 1 min fast
- Friday: rest
- Saturday: 10 km easy
- Sunday: 15 km (long outing)
Phase 2: Construction (weeks 5-8)
- The goal : increase intensity and distance.
- Typical week :
- Monday: rest
- Tuesday: 6 km with 3 x 5 min tempo
- Wednesday: 10 km easy
- Thursday: 6 km with 8 x 1 min fast
- Friday: rest
- Saturday: 12 km moderate
- Sunday: 18 km (long outing)
Phase 3: Peak (weeks 9-12)
- The goal : reach your maximum.
- Typical week :
- Monday: rest
- Tuesday: 8 km with 4 x 10 min tempo
- Wednesday: 12 km easy
- Thursday: 8 km with 10 x 1 min fast
- Friday: rest
- Saturday: 15 km at marathon pace
- Sunday: 25 km (long outing)
Phase 4: Sharpening (weeks 13-16)
- The goal : reduce the volume to be fresh.
- Week 15 :
- Monday: rest
- Tuesday: 6 km easy
- Wednesday: 8 km with 3 x 5 min tempo
- Thursday: 5 km easy
- Friday: rest
- Saturday: 10 km easy
- Sunday: 15 km
- Week 16 (race) :
- Monday: rest
- Tuesday: 5 km easy
- Wednesday: 3 km with accelerations
- Thursday: rest
- Friday: 2 km very easy
- Saturday: rest
- Sunday: marathon!
Adapt this plan to your feelings and rest if necessary.
With careful preparation, the marathon will become an unforgettable experience! Go for it, listen to your body, and have a good race!
