Marathon training plan
Running a marathon is one of the most rewarding physical and mental achievements any man can pursue. Whether you’re a beginner or looking to improve your time, this complete marathon training guide for laki (men) will walk you through every step — from choosing the right gear to race day success.
📆 How Long Should You Train?
The ideal marathon training duration is 16 to 20 weeks, especially for beginners. This gives your body time to adapt gradually to the physical demands of running 42.195 kilometers.
🧠 Mental Preparation
Before we jump into the training plan, let’s cover a few mental principles:
- Discipline over motivation: You won’t feel motivated every day — that’s normal.
- Listen to your body: Rest if you’re injured or overtraining.
- Visualize success: Picture crossing that finish line — sweaty, tired, but victorious.
🗓️ Weekly Marathon Training Structure
Each week generally includes the following:
| Day | Focus |
|---|---|
| Monday | Rest or active recovery |
| Tuesday | Speed or tempo run |
| Wednesday | Easy run |
| Thursday | Mid-distance run + strength |
| Friday | Rest |
| Saturday | Long run |
| Sunday | Cross-training/stretching |
📈 16-Week Marathon Training Plan (For Men)
Weeks 1–4: Building the Base
- Goal: Establish a running habit, build aerobic endurance.
- Weekly Mileage: 20–30 km
Example Week:
- Mon: Rest
- Tue: 5 km tempo run
- Wed: 4 km easy run
- Thu: 6 km + bodyweight strength
- Fri: Rest
- Sat: 10 km long run
- Sun: Yoga or cycling
Weeks 5–8: Endurance Boost
- Goal: Increase long runs, improve stamina.
- Weekly Mileage: 30–40 km
Example Week:
- Mon: Rest
- Tue: Intervals (e.g., 5 × 800m fast + rest)
- Wed: 6 km easy
- Thu: 8 km + gym (leg day)
- Fri: Rest
- Sat: 16–18 km long run
- Sun: Light swimming/stretching
Weeks 9–12: Peak Training
- Goal: Longest long runs, race pace practice.
- Weekly Mileage: 40–55 km
Example Week:
- Mon: Rest
- Tue: Tempo run (8 km at near-race pace)
- Wed: 6 km easy
- Thu: 10 km + strength training
- Fri: Rest
- Sat: 24–28 km long run
- Sun: 5 km recovery jog or walk
Weeks 13–15: Tapering Phase
- Goal: Let your body recover and store energy.
- Weekly Mileage: 25–35 km
Example Week:
- Mon: Rest
- Tue: 6 km tempo
- Wed: 5 km easy
- Thu: 6 km + light strength
- Fri: Rest
- Sat: 12–18 km long run
- Sun: Rest/stretch
Week 16: Race Week
- Mon–Wed: Light 3–5 km runs
- Thu: Rest
- Fri: 2 km shakeout
- Sat: Rest, hydrate
- Sunday: Race Day! (Eat a light breakfast, warm up, and run your marathon)
🍽️ Nutrition Tips for Marathon Runners
- Carbs are king: 60–70% of your calories should come from complex carbs (whole grains, rice, oats).
- Hydration: Drink water and electrolytes daily. Aim for ~3 liters per day.
- Pre-run meals: Eat light, high-carb meals 2–3 hours before long runs.
- During runs: Use energy gels or bananas every 45–60 minutes.
- Post-run recovery: Eat a combo of protein + carbs within 30 minutes (e.g., smoothie, sandwich).
👟 Gear Checklist
- Running shoes: Get fitted at a specialty store.
- Moisture-wicking clothes: Avoid cotton to reduce chafing.
- Socks: Use synthetic or wool-blend running socks.
- Watch or app: Use GPS-enabled devices like Garmin or apps like Strava or Nike Run Club.
🔁 Common Mistakes to Avoid
- ❌ Starting too fast
- ❌ Skipping rest days
- ❌ Ignoring injuries or blisters
- ❌ Under-fueling or poor hydration
✅ Race Day Tips
- Wake up 3–4 hours before the race.
- Eat your usual pre-run breakfast (nothing new!).
- Arrive early to warm up and use the restroom.
- Start slow — conserve energy.
- Smile at the finish line — you did it