HOW TO GET FIT FAST: TRAINING FOR YOUR FIRST HALF OR FULL MARATHON
HOW TO GET FIT FAST: TRAINING FOR YOUR FIRST HALF OR FULL MARATHON
You’ve signed up for your first half or full marathon and now you’re probably wondering what next.
Regardless of how many 5ks or 10ks you’ve run, or if you’re a complete beginner, it’s natural to feel a little nervous about signing up to anything with marathon in the title.
In order to get you prepped and ready for the big day, here are 10 top tips on how to get fit, fast to help you kick-start your training.
1. Get a health MOT
Before you ramp up your training for a half or full marathon, it’s crucial to get a comprehensive health check - often called a “health MOT.” This step isn’t just for beginners; even experienced runners can benefit from an expert assessment before increasing their mileage.
A health MOT typically involves:
Why is this important?
Taking the time for a health MOT at the start of your marathon journey can make all the difference - helping you train smarter, avoid setbacks, and reach the start line feeling strong and prepared.
2. Follow a Training Plan...
A well-structured training plan is your roadmap to marathon success. It provides clear guidance, helps you track your progress, and ensures you’re building fitness safely and efficiently. Sticking to a plan not only boosts your confidence but also reduces the risk of injury and burnout.
Key Elements of an Effective Training Plan:
Sample Weekly Structure:
Tips for Sticking to Your Plan:
By following a balanced training plan that includes a mix of endurance, speed, strength, and recovery, you’ll be well-prepared to reach the start line - and the finish - of your first half or full marathon.
3. ...but don't let your plan hold you hostage
While a training plan is an invaluable tool, it’s important to remember that it should serve you - not the other way around. Life is unpredictable, and even the most dedicated runners will occasionally need to adapt their plans.
Flexibility Is Key
How to Adapt When Life Gets in the Way
Remember: Consistency Over Perfection
By keeping your training plan flexible and forgiving, you’ll enjoy the process more, reduce stress, and set yourself up for long-term running success.
4. Don't Run Every Day
Running every day might seem like the fastest way to get fit for your first half or full marathon, but in reality, rest and variety are just as important as mileage. Most beginner and intermediate marathon training plans recommend running three to four times per week, which is enough to build endurance and speed while allowing your body time to recover.
Why Less Is More:
The Role of Cross-Training:
Sample Weekly Structure:
5. Know When to Rest
Listening to your body is just as important as following your training plan. Even if your schedule calls for a hard session, there will be days when your legs feel stiff, you’re excessively tired, or you simply don’t feel up to it. Pushing through fatigue or soreness can actually hinder your progress and increase your risk of injury.
Why Rest Matters
How to Rest Smart:
Remember: rest isn’t a sign of weakness or lack of discipline. It’s a critical part of becoming a stronger, faster, and healthier runner. By tuning in to your body’s signals and respecting the need for recovery, you’ll set yourself up for consistent progress and a successful race day.
6. Treat Food as Your Friend, Not Your Enemy
When training for your first half or full marathon, your relationship with food becomes more important than ever. Now is not the time to restrict calories or obsess over dieting. Instead, focus on nourishing your body with the right foods to support your training, recovery, and overall wellbeing.
Why Food Matters During Marathon Training
Smart Food Choices for Runners
Tips for Viewing Food as Fuel
7. Test Out Nutrition Products
Your marathon or half marathon training isn’t just about building endurance and speed - it’s also the perfect time to dial in your nutrition strategy. Practicing with different nutrition products during training is essential so you know exactly what works for your body on race day.
Why Practice Your Nutrition Strategy?
What to Test in Training:
Tips for Successful Nutrition Practice:
8. Take Stretching Seriously
Stretching is often overlooked in marathon training, but it’s one of the simplest and most effective ways to keep your body healthy and performing at its best. Taking a few extra minutes to stretch at the end of each run can make a significant difference in how you feel and how well you recover.
Why Stretching Matters
How to Stretch Effectively
Invest in a Foam Roller
Tip: Start with gentle rolling and gradually increase pressure as your muscles adapt. Focus on areas that feel particularly tight or sore.
9. Get Comfortable With Long Runs
Long runs are the backbone of any successful half or full marathon training plan. As Nell McAndrew, who ran an impressive 2:54:39 at the London Marathon, attests, building confidence and stamina through regular long runs is key to achieving your best possible time.
Why Long Runs Matter
How Long Should Your Long Runs Be?
Tips for Successful Long Runs
10. Don't Skip the Taper
Tapering is a crucial phase in your marathon or half marathon training, and skipping it can undermine all the hard work you’ve put in. The taper is a period - typically two to three weeks before race day - when you intentionally cut back your training volume and intensity to allow your body to recover, repair, and reach peak performance.
Why the Taper Matters
How to Taper Effectively
Common Taper Mistakes to Avoid
Get everything you need to kick-start your marathon training from running shoes, running clothing, accessories, and GPS watches at Runners Need.
Marathon Training FAQs
Most marathon training plans last 16 to 20 weeks, gradually building your endurance and weekly mileage. Beginners should aim for at least four months of consistent training, running three to five times per week, with a focus on increasing long run distance and allowing time for rest and recovery.
A balanced plan includes easy runs, one weekly long run, speed or interval sessions, and cross-training or rest days. Gradually increase your long run distance, peak about three weeks before race day, and then taper to allow your body to recover and be fresh for the event.
Pace varies by run type - easy runs should feel comfortable, while tempo and interval sessions are more challenging. Use a pace calculator or training plan guidelines, but listen to your body and adjust for factors like sleep, nutrition, and stress. The goal is to finish strong, not to match someone else’s pace.
Cross-training involves non-running activities like swimming, cycling, or yoga. It helps build strength, improve fitness, and prevent injuries by working different muscle groups. Including cross-training and core conditioning in your schedule ensures a balanced approach and reduces the risk of overuse injuries.
Increase your weekly mileage gradually - no more than 10% per week - and prioritise rest days. Listen to your body, incorporate cross-training, and stretch regularly. Wearing proper running shoes and allowing time for recovery are key to staying injury-free throughout your training.
No, most plans peak with a long run of 18 - 20 miles for a marathon, or 10 - 12 miles for a half marathon. Completing the full distance in training isn’t necessary and can increase injury risk. The training prepares your body and mind to handle the final miles on race day.
Focus on a balanced diet rich in carbohydrates, lean proteins, healthy fats, and plenty of fruits and vegetables. Hydrate well before, during, and after runs. Practice your race day nutrition strategy on long runs to find what works best for you and avoid surprises on event day.
Set realistic goals, track your progress, and celebrate milestones. Training with a friend or group, following a structured plan, and reminding yourself of your reasons for running can help maintain motivation. Remember, consistency is more important than perfection - stick with your plan and adjust as needed.
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