Training for a First Marathon in Six Months' Time

I am 19 and not very fit at all. I have never done or attempted to do running of any kind. I have signed up for a marathon six months from now.

I am just wondering whether you would recommend starting off with varied pace training like 1 min walk, 2 min jog and so on so forth or whether you think it is better to go out and run what you can and concentrate on improving distance?

Also whether you think six months is enough time for training?

– Sarah

Answer by Dom:

Hi Sarah,
Thanks for your marathon running questions. Here's how I'd break it down:

• Why I'd normally recommend a longer run-up
• The run/walk foundation for your first two months
• A phased breakdown of the remaining four months
• Your strategy for race day itself
• A reader's story from the beginner program

Why I'd Normally Recommend a Longer Run-Up

In general, I would recommend a longer period of training before you run a marathon.

For example, you could start off with my Beginners Running Program 3 that gets you to run 30 minutes within 12 weeks.

Then you could move on to the 10k Running Program.

And then the Half Marathon Running Program.

That would give you a solid base to then get ready for a marathon in a 12-13 week running program.

All in all, it would take 48-52 weeks to get there. That's the route I'd point most complete beginners towards, because it lets your bones, tendons and joints adapt gradually, not just your lungs.

However, that's not to say that you can't do your marathon in six months' time. It just means the six months need to be used wisely, with no wasted weeks and no big jumps in effort.

The Run/Walk Foundation for Your First Two Months

With a combination of running and walking (run/walks) as I prescribe in my beginner running programs (see the link above) you can quite quickly build up your mileage.

It's a good, safe way for absolute beginners to start running. You alternate short bursts of running with short recovery walks, and over the weeks the running portions get longer and the walking portions shrink.

Take your first two months, roughly eight weeks, to work through that run/walk progression until you can run 30 minutes non-stop, three to four times a week. That's your foundation. Everything in the remaining four months is built on top of it, so don't rush it – a solid eight weeks here makes the rest of the plan far more manageable.

A Phased Breakdown of the Remaining Four Months

Once you can run 30 minutes non-stop, here's roughly how the remaining four months should unfold. This is deliberately conservative – you're training to finish, not to hit a time.

• Month 3: keep to 3-4 run/walk sessions a week. Gradually extend your longest weekly session from 30 minutes towards 45-60 minutes. Total weekly running time around 2-2.5 hours. The other sessions stay short and easy – this month is about consolidating, not chasing distance.
• Month 4: pick one session a week as your dedicated long run and start extending it by roughly 10% a week, reaching around 70-90 minutes by month's end. Keep your other sessions short and easy, and don't be afraid to walk sections of the long run – it's time on your feet that counts.
• Month 5: keep extending that weekly long run, alternating a bigger push with a slightly shorter week so your body can absorb the load. Aim to peak at around 3 to 3.5 hours of run/walking, roughly 18-20 miles covered, in your final big long run 3-4 weeks out from race day. That's a sensible ceiling for a first-time finisher – you don't need to run the full 26.2 miles in training to be ready for it on the day.
• Month 6: taper. Cut your volume back significantly in the final two to three weeks, keep the legs moving with shorter, easy run/walk sessions, and arrive at the start line rested rather than tired. This is where a lot of first-timers go wrong – they keep piling on miles right up to race week instead of easing off.

It won't be pretty, but with a run/walking strategy during the race itself and plenty of dedication over the next six months you can finish a marathon (without aiming for a time).

Your Strategy for Race Day Itself

On the day, carry the same run/walk approach you trained with straight into the race. A common pattern is to run for a set number of minutes, then take a short walk break, and repeat that all the way round – some runners fix it to every mile, others to every 10 minutes.

Whatever pattern you settle on in training, keep it on race day too. This isn't the day to suddenly try running the whole thing non-stop just because there's a crowd and an atmosphere. Start slower than feels necessary in the first few miles – the adrenaline of race day makes everyone go off too fast, and you'll thank yourself for it at mile 20.

A Reader's Story from the Beginner Program

I get e-mails all the time from people who have successfully completed my running programs and are well on their way to long-term health and fitness. Here's one such reaction:

"I did it! One day before the end of the program (Beginners Running Program 3). I changed the plan for weeks 10-12, because I was having a hard time with the second, third and on runs. I always felt great in the first one, so decided to make it just one run and see how far I could go. I started with 13 minutes, then each run added 2 minutes.

However, a few times I felt good enough at the end to keep going, so did a few more, ending up with 30 about a week ahead of schedule. This is a great program and I have recommended it to friends.

I love that it starts out so easily, because it helps with the confidence. I've never run 30 minutes without stopping, ever, even though I've exercised for many many years. I've also never enjoyed running. I still may never really enjoy running. But, I feel so good now that I may just have to keep at it!

An added bonus – I've lost a little bit of weight too. I combined the running program with Pilates and walking, and of course a well-balanced diet (fresh fruits, seasonal veggies, whole grains, and protein). Thanks again!"

As you see, a happy user. And once you can do 30 minutes non-stop you'd be better prepared to take on the challenge of a marathon running program. Although I still wouldn't recommend it, there are programs available that get you to the starting line in as little as four months.

Hope this helps.
Kind regards,
Dom

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