How to Run Your First Marathon: Beginner’s 2025 Guide

It’s estimated that less than 1% of the global population runs a marathon at some point in their life. And while that can make it seem like an incredibly daunting task, breaking down marathon training into chunks can help it feel much more approachable. 

So if you’re thinking about entering a marathon in 2025 or already signed up for your first, read on to get some digestible tips that can help you make it to the finish line. 

Marathon Training 101: Your Step-by-Step Guide

Step 1: Visualize Success
Before you even lace up your running shoes, take a moment to clearly define your marathon goals. Do you want to finish strong? Beat a certain time? Or simply experience the thrill of completing your first 26.2? Get crystal clear on your "why" and use it as fuel to power through tough training sessions.

Step 2: Build an Endurance Base
As tempting as it is to jump straight into intense interval workouts, your first few weeks should focus on building a solid endurance foundation. Stick to steady, comfortable-paced runs, gradually increasing your mileage. This aerobic work will give you the stamina to go the distance on race day. 

If you’re a newer runner or moving to running from another sport, consider starting with a walk/run training plan to avoid overuse injuries. This will allow you to keep training consistently which is key to marathon training success. 

Step 3: Crank Up the Intensity
Once you've got your base dialed in, it's time to amp up the speed with targeted interval training. High-intensity bursts will push your lactate threshold, making you faster and more efficient at your marathon pace. Think tempo runs, hill repeats, and fartlek sessions.

Step 4: Dial In Race-Specific Training
As the big day approaches, shift your focus to workouts that mimic the actual marathon experience. Tackle long runs that match your projected race time. Tackle hills if your course is hilly. This specificity will have your body primed and ready. This is also a good time to test out the gear you plan on using including shoes, clothes, socks, sunglasses, and more. 

Step 5: The Taper
In the final month before your marathon, start gradually reducing your training load. More rest days, easier runs, and fewer high-intensity efforts will allow your body to fully absorb all your hard work and arrive at the start line feeling fresh and powerful.

Step 6: Fuel for the Finish
Proper nutrition and hydration are crucial for marathon success. Experiment with energy gels, electrolyte drinks, and solid foods during training to find a fueling strategy that keeps you energized from start to finish. And don't forget to stay hydrated throughout your runs.

The Finish Line is Yours for the Taking

Running a marathon may seem like an impossible feat, but trust us — it's more attainable than you think. With a smart, progressive training plan and an unwavering positive attitude, you'll be crossing that finish line before you know it.

So what are you waiting for? It's time to lace up those shoes and watch yourself transform into an unstoppable marathoner. The sense of accomplishment you'll feel is unlike anything else.