How the Marathon Started and How to Train for 26.2 Miles

Have you ever imagined crossing a finish line after 26.2 miles? The feeling of accomplishment after completing a marathon is indescribable. But few people know this race was born over 2,500 years ago from a story of courage and sacrifice.

Running a marathon isn't just about physical endurance. It's a journey that transforms your body and mind, requiring discipline, strategy, and proper preparation. Many folks drop out halfway through because of lack of knowledge or planning.

In this complete guide, you'll discover the fascinating origin of the marathon, understand why this specific distance of 26.2 miles (42.195 km) exists, and learn the step-by-step process to train for and complete your first race safely. I'll show you everything from building your aerobic base to the nutrition and hydration strategies that make a real difference on race day.

Summary

• The Epic Story Behind the Marathon
• Why the Distance Is Exactly 26.2 Miles
• Are You Ready to Train for a Marathon
• The 3 Essential Training Phases
• Types of Workouts You'll Be Doing
• Nutrition and Hydration for Marathon Runners
• How to Build Your Training Plan
• Mistakes That Can Wreck Your Preparation
• Frequently Asked Questions
• Conclusion

The Epic Story Behind the Marathon

The marathon was born from one of the most dramatic stories of ancient times. In 490 B.C., on the plain of Marathon near Athens, a Greek army faced off against Persian forces in a decisive battle. The Greeks, outnumbered, pulled off an unlikely victory against the mighty Persian Empire.

According to legend, an Athenian soldier named Pheidippides was chosen to carry news of the victory to Athens. The mission was urgent—if the news didn't arrive within 24 hours, the Athenian women would kill their children and commit suicide to avoid the violence promised by the Persians if they won.

Pheidippides' Sacrifice

Pheidippides ran approximately 25 miles without stopping along the rough, mountainous road that separated Marathon from Athens. Upon reaching the city, he managed to shout "Niké!" (victory in Greek) before dropping dead from exhaustion. His sacrifice saved countless lives and went down in history as the ultimate symbol of dedication and courage.

This story inspired the creation of the first modern marathon at the Athens Olympics in 1896. English poet Robert Browning immortalized Pheidippides' legend in an 1879 poem that made the story even more popular in the 19th century.

Historical fact: Some historians, based on accounts by Herodotus, suggest Pheidippides actually ran from Athens to Sparta (about 150 miles each way) requesting help before the battle. The post-battle run version may be a poetic adaptation of the real story.

The first Olympic marathon champion was Greek runner Spyridon Louis, who completed the race in 2 hours 58 minutes 50 seconds. Imagine the excitement—an 18-year-old shepherd winning Greece's only gold medal at the first modern Games, in the very event honoring his ancient countryman.

Why the Distance Is Exactly 26.2 Miles

Ever wondered why the marathon has such a specific distance? The answer involves a curious change made to please British royalty.

Initially, the marathon was approximately 25 miles, based on the distance between Marathon and Athens. This measurement varied slightly at each Olympics without official standardization.

The Royal Change of 1908

At the 1908 London Olympics, organizers planned for the start at Windsor Castle and the finish at the White City Olympic Stadium. But there was a problem—it was raining on race day.

So the royal family could watch the start of the race protected from the rain, the starting line was moved under the castle balcony. This change added 1.2 miles to the original 25-mile course, totaling the famous 26.2 miles.

What could have been a temporary adjustment ended up becoming permanent. In 1921, the International Amateur Athletic Federation (IAAF) officially set this distance as the worldwide standard for all marathons. Since then, all official courses respect exactly this measurement.

For any runner, starting with walking can be the first step to building the base needed for longer distances.

Are You Ready to Train for a Marathon

Before diving into a marathon training plan, you need to honestly assess your current fitness level. Running 26.2 miles is no joke and requires adequate prior preparation.

Minimum Requirements to Start

Running base: You should be running regularly for at least 6 months to 1 year. This means training 3-4 times per week consistently, without long breaks.

Comfortable distance: Being able to run 3 miles without stopping is the absolute minimum. Ideally, you should comfortably complete 6 miles before thinking about a marathon. Many coaches recommend having done at least 2-3 half-marathons (13.1 miles) before tackling the full 26.2.

Weekly volume: If you're already running 20-25 miles per week divided into 3-4 workouts, you have enough base to start a marathon plan. Less than that, spend a few months building this foundation first.

The Importance of Medical Evaluation

Consulting a doctor before starting is crucial, especially if you're over 40 or have a history of cardiovascular problems. An exercise stress test is especially useful as it identifies your anaerobic threshold and helps define ideal training zones.

Runner Level	Preparation Time	Initial Weekly Volume	Recommended Experience
Beginner	20-24 weeks	20-25 miles	1-2 half-marathons
Intermediate	16-18 weeks	25-30 miles	2-3 half-marathons
Advanced	12-16 weeks	30-40+ miles	1+ full marathon

Setting realistic goals is another crucial point. For your first marathon, the main objective should be completing the distance, not breaking records. A time between 4:30 and 6 hours is perfectly normal and worth celebrating for beginners.

If you regularly practice other exercises, check out our guide on cardio versus weight training to understand how to balance different types of workouts.

The 3 Essential Training Phases

Marathon preparation isn't linear. Your body needs to go through different stimuli at specific times to adapt properly to the demands of 26.2 miles.

Phase 1: Aerobic Base (4-8 weeks)

This is the foundation of everything. The goal here is building cardiovascular endurance and getting muscles, tendons, and joints used to the repetitive impact of running.

How to train in this phase: Do easy to moderate runs, keeping a heart rate that allows you to talk comfortably. You should be able to complete full sentences without gasping.

Volume: Start with 20-25 miles weekly and gradually increase 10% each week. If you run 25 miles one week, the next can be 27-28 miles, then 30 miles, and so on.

Typical distribution:

• Monday: Rest
• Tuesday: 5 miles easy
• Wednesday: 4 miles easy + strength
• Thursday: 5 miles easy
• Friday: Rest
• Saturday: 6 miles moderate
• Sunday: 8-10 miles long

Combine running with other complementary workouts. Training on a treadmill can be useful on rainy days or to better control your pace.

Phase 2: Building and Speed (6-10 weeks)

Now that you have a base, it's time to add intensity and increase volume. This is the most challenging phase of training.

Objectives: Increase maximum aerobic capacity, improve running economy, and build muscle endurance specific to long distances.

Types of workouts included:

• Interval runs (speed repeats)
• Tempo runs (controlled pace)
• Progressive long runs
• Hill training

Volume: You'll reach peak mileage here, hitting 40-50 miles weekly depending on your level. This phase includes the longest long runs, reaching 18-20 miles.

Muscle strengthening becomes even more important in this phase to prevent injuries. Quality supplements can also support your recovery during this demanding period.

Phase 3: Taper (2-3 weeks)

Many runners mess up here by not reducing training adequately. The taper is when you drastically cut volume to arrive fresh at the race.

Principle: Reduce volume (mileage) but maintain intensity. You'll run less, but not slower.

How to do it:

• Week -3: Reduce 20-25% of peak volume
• Week -2: Reduce 40-50% of peak volume
• Race week: Only short, easy runs

This reduction allows your body to repair accumulated micro-injuries, replenish muscle glycogen stores, and arrive at the starting line fresh and motivated.

Types of Workouts You'll Be Doing

Training for a marathon goes way beyond "going out for a run." You need variety of stimuli to develop different physical capacities.

Long Runs

These are the heart of your preparation. Once a week, usually on Sundays, you do a run substantially longer than your others.

Typical progression: Start with 8-10 miles and increase 1-2 miles every 2 weeks until reaching 18-20 miles. You don't need to do the full 26.2 in training.

Pace: Keep a pace 30-60 seconds slower than your intended race pace. The goal is time on your feet, not speed.

Pro tip: Use long runs to test your nutrition and hydration strategy. Experiment with gels, sports drinks, and discover what works for your stomach.

For folks building their base, our article on weight loss through running brings complementary info about aerobic metabolism.

Speed Work

These improve your running economy and increase lactate threshold, allowing you to sustain faster paces for longer.

Short intervals: 8-12 repeats of 400-800 meters at 5K pace, with 1-2 minutes active recovery between each repeat.

Long intervals: 4-6 repeats of 1,000-2,000 meters at 10K pace, with 2-3 minutes recovery.

Fartlek: Pace variations during the run (2min hard, 3min easy, 1min very hard, 2min easy, etc.). More free-form and less structured than intervals.

Tempo Runs

These are workouts at controlled, sustained pace, usually at your half-marathon pace. For example: 3 miles warmup + 5-7 miles at half-marathon pace + 2 miles cooldown.

These workouts teach your body to be efficient at faster paces and train the mental feeling of discomfort you'll experience in the final miles of the marathon.

Recovery Runs

Don't underestimate the importance of easy runs. They speed up muscle recovery by increasing blood flow without adding significant stress.

How to do them: 20-40 minutes at super easy conversational pace. If you feel like you need to walk, walk. Leave the ego at home for these workouts.

Strength Training

At least twice a week, dedicate 30-40 minutes to strengthening. Focus on exercises for core, hips, glutes, and calves.

Essential exercises:

• Squats
• Lunges
• Planks
• Glute bridges
• Calf raises

Runners who do consistent strength training have up to 50% fewer injuries than those who only run. It's totally worth the time investment. If you're curious about building strength, try creatine to support your strength workouts.

If you train at a gym, check out our guide on exercises to gain muscle that complement running training.

Nutrition and Hydration for Marathon Runners

You can have the best training plan in the world, but without proper fuel, you won't get far. Nutrition is as important as the workouts themselves.

Day-to-Day Nutrition

During preparation, prioritize a balanced diet rich in complex carbs, lean proteins, and healthy fats.

Carbs: These are your main fuel. Rice, pasta, whole grain breads, sweet potatoes, and fruits should be the foundation of your diet, representing 55-65% of your total calories.

Proteins: Essential for muscle recovery. Include chicken, fish, eggs, and legumes in every meal. About 0.6-0.8g of protein per pound of body weight.

Daily hydration: Drink at least 0.5 oz of water per pound of body weight throughout the day. A 150-pound person should drink about 75 oz, increasing on training days.

Understanding the role of carbs and proteins in muscle recovery is fundamental for marathoners.

Carbo-Loading Strategy

In the 2-3 days before the marathon, increase carb intake to maximize muscle glycogen stores.

How to do it: Consume 3-4g of carbs per pound of body weight. For a 150-pound person, that means 450-600g of carbs per day.

Ideal sources: White rice, white bread, pasta, bananas, potatoes, honey, tapioca. Prefer simple carbs and reduce fiber to avoid intestinal discomfort on race day.

Timing	What to Eat	When
Before the Race	White bread with honey, banana, oatmeal, water	2-3h before
During the Race	Energy gel, water, sports drink	Every 45-60min
After the Race	Protein + carbs (chicken, rice, potato)	Within 2h after

Hydration During the Race

Dehydration of just 2% of body weight significantly reduces performance. On the flip side, drinking too much can cause hyponatremia (low blood sodium).

General rule: Consume 17-27 oz of fluid per hour of running. That equals approximately 5-7 oz every 15 minutes.

Sodium replacement: After the second hour, use salt capsules or alternate water with sports drinks. Sodium helps with water absorption and prevents cramps.

Test during training: Never try something new on race day. Use your long runs to discover what works for you.

Supplementation for Running

Energy gels: Provide 20-25g of fast-absorbing carbs. Use 1 gel every 45-60 minutes after the first hour of racing.

Caffeine: In doses of 1.5-3mg per pound of body weight, it improves performance and reduces perception of effort. Can be present in specific gels or consumed before the start.

Our page on running supplements brings tested and approved options by runners. For better sleep during intense training, consider melatonin to support recovery.

If you're interested in other supplements, check out our article on creatine and omega-3 that can help with recovery.

How to Build Your Training Plan

Now that you understand the principles, let's structure a practical 16-week plan for your first marathon.

Weeks 1-4: Aerobic Base

Objective: Gradually build volume and adapt the body to running stress.

Weekly structure:

• 4 runs per week
• 1 strength workout
• 2 complete rest days
• Volume: 22-28 miles

Example week:

• Monday: Rest
• Tuesday: 5 miles easy + strength (core and glutes)
• Wednesday: 4 miles easy
• Thursday: 5 miles easy
• Friday: Rest
• Saturday: Strength (legs and core)
• Sunday: 10 miles long

Each week, increase 1-2 miles on the long run and keep short runs stable.

Weeks 5-12: Building and Quality

Objective: Increase volume, add speed work, and reach peak mileage.

Weekly structure:

• 5-6 runs
• 1-2 strength workouts
• 1 rest day
• Volume: 30-45 miles

Example week (week 10):

• Monday: Rest
• Tuesday: 6 miles with 6 x 800m repeats
• Wednesday: 5 miles recovery
• Thursday: 7 miles tempo (half-marathon pace)
• Friday: 4 miles easy + strength
• Saturday: 5 miles easy
• Sunday: 18 miles long

Long run progression: Week 5 (11 miles), Week 6 (13 miles), Week 7 (10 miles - recovery), Week 8 (14 miles), Week 9 (16 miles), Week 10 (18 miles), Week 11 (13 miles), Week 12 (20 miles).

To track your workouts, consider using a fitness smartwatch that monitors heart rate and pace. Keep a thermal bottle handy for proper hydration during long runs.

Weeks 13-16: Taper and Race

Objective: Reduce volume while maintaining intensity to arrive fresh at the race.

Week 13:

• Volume: 35 miles
• Long run: 16 miles
• Maintain reduced quality workouts

Week 14:

• Volume: 25 miles
• Long run: 12 miles
• Only one light speed workout

Week 15:

• Volume: 20 miles
• Long run: 8 miles
• Short, easy runs only

Week 16 (Race Week):

• Volume: 10-12 miles total
• Monday: Rest
• Tuesday: 4 miles easy with 3 short pickups
• Wednesday: 3 miles super easy
• Thursday: Rest
• Friday: 2-3 miles shakeout
• Saturday: Complete rest
• Sunday: MARATHON 🏁

This week, less is more. Trust the training you've done. Prioritize sleep, hydration, and light meals. Avoid any "test" runs—nothing new in terms of shoes, supplements, or strategies you haven't used before.

Mistakes That Can Wreck Your Preparation

Even dedicated runners make mistakes that compromise months of training. Avoid the most common ones:

1. Increasing Mileage Too Fast

The classic "just a little more" is responsible for most injuries. Respect the 10% per week rule.

2. Ignoring Strength Training

Strengthening isn't optional. It prevents injuries, improves running economy, and supports your form in the final miles.

3. Always Running Hard

Training always at the limit leads to overtraining. About 70-80% of runs should be easy.

4. Not Testing Nutrition in Training

Never experiment with gels, sports drinks, or new strategies on race day. Long runs are exactly for this testing.

5. Underestimating Rest

It's during rest that the body improves. Sleeping poorly and not respecting rest days stalls your progress.

Frequently Asked Questions

How long does it take to prepare for a marathon?
For beginners, you'll need 16 to 20 weeks of structured training. If you're already running regularly, 12 to 16 weeks might be enough. The key is building a solid base before ramping up mileage.

Can I run a marathon without prior running experience?
It's not recommended. Before training for a marathon, you should comfortably run at least 3 miles and have a base of 6 months to 1 year of regular running. Start with shorter distances like 5Ks and 10Ks before tackling a marathon.

How many miles should I run per week training for a marathon?
Weekly volume ranges from 25-50 miles depending on your level. Beginners should start with 20-25 miles and gradually increase 10% per week. Experienced runners may train 40-50+ miles weekly.

What should I eat before running a marathon?
2-3 hours before the race, focus on easily digestible carbs like white bread, bananas, oatmeal, and honey. Avoid excess fiber and fat. Stay hydrated by drinking 14-17 oz of water 2 hours beforehand.

How do I avoid injuries during marathon training?
Increase mileage gradually (max 10% per week), include rest days, do strength training 2x weekly, wear proper shoes, and listen to your body. Persistent pain is a sign to stop and seek professional help.

Do I need supplements to run a marathon?
During training runs over 90 minutes, energy gels and sports drinks help with fuel. For the race, use 1 gel every 45-60 minutes and drink 17-27 oz of fluid per hour. Test everything during long runs first.

What's the average time to complete a marathon?
The worldwide average is 4 hours 21 minutes—4:13 for men and 4:42 for women. For first-timers, finishing between 4:30 and 6 hours is an excellent result. The most important thing is completing the distance safely.

Conclusion

Running a marathon goes way beyond 26.2 miles. It's a project of discipline, patience, and self-discovery. Each workout waking up early, each tough long run, and each rest day are part of building your finish line.

If you respect the progression, take care of your body, and follow a structured plan, finishing a marathon stops being a distant dream and becomes a totally achievable goal.

Remember—the time on the clock doesn't matter. What matters is crossing the finish line in one piece, proud, and aware that you did something few people dare to attempt.

Now, take a deep breath…

The next step is yours 🏃‍♂️