The Reality of the Marathon Distance
The marathon — a 42.195 km challenge, a dialogue between body and mind. Average finish time — 4 hr 30 min (men ~4:15, women ~4:45). Preparation takes 12–20 weeks, depending on starting level.
📏 Gradual Increase
Weekly mileage increases by no more than 10% per week. Progressing too quickly is a recipe for injury. The "10% rule" is the gold standard.
🔄 Periodization
3 weeks of increasing load + 1 recovery week (reduced mileage). The body gets stronger through recovery, not through load.
🧱 The Long Run
Every week, the long run is the heart and soul of marathon preparation. Longest run: 30–35 km, 3–4 weeks before the marathon.
⚡ Tempo Work
Intervals, fartleks and tempo runs increase the lactate threshold. 20% of weekly mileage should be faster than marathon pace.
📅 16-Week Plan (Beginner)
| Wk. | Mon. | Tue. | Wed. | Thu. | Fri. | Sat. | Sun. | Total km |
|---|---|---|---|---|---|---|---|---|
| 1 | Rest | 5 km | 5 km | Rest | 5 km | 8 km | Rest | 23 |
| 5 | Rest | 8 km | 6 km | Rest | 8 km | 16 km | Rest | 38 |
| 9 | Rest | 10 km | 8 km | Rest | 10 km | 24 km | Rest | 52 |
| 13 | Rest | 10 km | 8 km | Rest | 10 km | 30 km | Rest | 58 |
| 16 | Rest | 5 km | 5 km | Rest | 3 km | MARATHON | - | 55+42 |
🍝 Nutrition for the Marathon Runner
- Carbohydrate loading (3 days before): 7–10 g/kg carbohydrates per day. Pasta, rice, potatoes, bread, banana.
- Before the start (2–3 hrs): Light carbohydrates: oatmeal with banana, toast with honey. ~400–500 kcal.
- During the marathon: 30–60 g carbohydrates per hour. Energy gels every 30–45 min (always with water!).
- Hydration: Drink according to thirst. Hyperhydration (too much water) is more dangerous than dehydration.
- After the finish: Protein (25–35 g) + carbohydrates (1.2 g/kg). Chocolate milk is an excellent choice.
⚠️ "The Wall" (30–35 km): This is the moment when glycogen stores run out. Only a proper carbohydrate strategy before and during the run helps here. Also mental preparation: break the remaining distance into small segments.
💊 Supplements for Marathon Runners
| Supplement | Benefit | Dose |
|---|---|---|
| Energy gels | Carbohydrates during running | 1 gel/30–45 min |
| Electrolytes | Hydration, cramp prevention | As needed |
| Whey protein | Recovery after long runs | 25–35 g |
| Omega-3 | Inflammation Reduction, Joint Protection | 2–3 g/d |
| Iron | Prevention of anemia in runners | Based on blood test |