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Coaching Tips: FAQ For Your First Marathon

  • Writer: Taylor Sayles
    Taylor Sayles
  • Mar 13
  • 3 min read

  1. How long should I train before my first marathon?


It depends! The actual marathon plan is typically anywhere from 16 - 20 weeks, but this doesn't mean couch-to-marathon! You need to build a base before you jump into a marathon training plan. Most runners recommend at least two to three months of base building first.


  1. What’s the longest distance I need to run in marathon training?


There is no reason to run 26.2 miles before race day! If you do too long of a run, you can actually hit diminishing returns, especially if you are a mid-to-back-of-the-pack runner, and increase your injury risk. Take the time you’ll be on your feet into account. Typically, marathon training plans max out at a 20-mile run, but anywhere from 18-22 miles is usually recommended.


  1. How should I choose my marathon plan?


There are three types of training plans: generic plans you can find online, working with

an app (for example, Run with Hal, Nike Run, Runna), or working with an individual coach. There are pros and cons to each, including cost, risk of injury, ability to modify your plans, etc. Consider your lifestyle and what will work best for your current level of fitness and stage of life. 


  1. How do you fuel and hydrate?


Use your training runs as a way to train for your fuel and hydration schedule. Test things out, see what works for you, and don’t be afraid to change things up. Every body is different when you look at how often you fuel. Take advantage of timers on your watch to remind you to take in hydration and fuel.


  1. How long should I taper before the marathon?


You guessed it - it depends! Usually, two to three weeks is recommended. 


  1. How should I pace the marathon?


The 10-10-10k rule is pretty common, breaking the race down into the first ten miles, second ten miles, and the last 10k. The first ten miles are the warm-up. The second ten miles are the base miles, trying to hit a pace, maintain consistent fueling, but not “pushing.” The last 10k is the “race.” Switch up the music, the fuel - these are the workout miles.


  1. What is Jeff Galloway’s Run-Walk method?


It’s a run-walk method where you walk for a certain amount of time and then run for a certain amount of time. Runners often report that there is no impact on their pace OR they even finish faster using this method.


  1. What should I prepare for the days leading up to race day?


Don’t try anything new on race day and stay off your legs as much as possible! Consider a shakeout run a day or two before the race (a lot of larger races have group runs available). Study the course layout, plan where your spectators will cheer you on, plan out your fuel and gear, and mentally prepare for your race strategy. 


  1. Should I be doing any sort of strength or cross-training for my first marathon?


You can run a marathon without strength or cross-training, but it’s not recommended. Start with one strength day per week if you can swing it, and incorporate cross-training that fits into your day-to-day life (going for a hike, a walk, or a bike ride).


  1. How do I stay mentally strong and motivated through training for my first marathon?


The moments where you struggle with motivation end up being the most helpful on race day. When things get hard on race day, you’ll want to pull from those hard runs. Figure out your “why” for running a marathon, and when you have trouble getting out the door, fall back on your “why.”


Bonus Tip: Post-Marathon Recovery

It’s tempting to put your feet up and relax, but you will recover much faster if you keep moving. You’ll thank yourself later!


Looking for more support? Join the First Marathon Buddy Community!


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Follow along with the show:

👣 Personal IG/TikTok: @tay.says / @taysays

🎙️ Podcast IG/TikTok: @myfirstmarathonpod

📺 YouTube: @MyFirstMarathonPodcast


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