How to Train for Your First Marathon
A beginner-friendly 16-week plan, with tips for injury prevention and motivation.
So, you’ve signed up (or are thinking about signing up) for a marathon — whether it’s for charity, personal growth, or to tick off a lifelong bucket-list challenge. Amazing. Truly.
Now comes the big question: How do you actually train your body — and your mind — to run 42.2 kilometres?
The truth is: you don’t need to be a natural runner to become a marathon runner.
You just need structure, consistency, and a why that’s strong enough to carry you through the tough training days.
Here’s your simple, beginner-friendly guide to get marathon-ready — step by step.
🪜 Step 1: Set Your Base
Before you jump into a “marathon plan”, get used to running 3 times a week — even if it’s just 1–3 km at an easy pace.
Focus on time over distance (e.g. “I’ll jog for 20 minutes”)
Walk breaks are allowed and encouraged
If you’re fasting or training around prayer times, early morning or post-Maghrib runs work best
Once you’ve built 3–4 weeks of steady runs, you’re ready for…
📅 Step 2: Follow a Simple Training Structure
Most marathon plans follow a 3-run formula:
Run TypePurposeExample Distance (Beginner)Easy RunBuild endurance3–5 km comfortable paceSpeed / Tempo RunImprove strength & pace2–4 km slightly fasterLong Run (Weekly)Simulate marathon dayStart at 5 km → slowly build up to 30+ km
Your long runs are the real magic. That’s where your body and brain learn resilience.
🧠 Step 3: Train Your Mind As Much As Your Legs
At some point, your legs will want to stop — and that’s when your mind takes over.
Here are mindset hacks marathoners swear by:
Don’t think about 42 km. Think about the next 1 km.
Mantras help. “Just one more breath”, “I was made for this”, or even “For the people I’m fundraising for”
Make dua / affirmations while running. Turning kilometres into worship or gratitude shifts the whole experience
🍝 Step 4: Fuel Your Body Properly
You can’t out-train bad nutrition. Here’s what works:
✅ Carbs are your friend — rice, pasta, potatoes, oats
✅ Protein for recovery — eggs, chicken, lentils, Greek yogurt
✅ Hydrate constantly — even on rest days
✅ During long runs (over 10 km), refuel with dates, gels, or bananas
If you’re fasting during training season, you can still train — just place harder runs after iftar or before suhoor.
🧘♀️ Step 5: Stretch & Strength Train (Your Future Knees Will Thank You)
Running alone = injuries.
Add 2 short strength sessions per week:
Squats / lunges
Glute bridges
Planks
Calf raises
And stretch after every run, especially calves, hamstrings, and hips.
🤝 Final Step: Keep Your “Why” Close
There will be days when you won’t want to train.
That’s when you remind yourself…
“I’m not doing this just to run. I’m doing this for purpose.”
Whether that’s raising funds for clean water, honouring a loved one, or proving to yourself what’s possible — anchor into it.
Because marathon finish lines are not crossed by the fittest people.
They’re crossed by the most determined..
