How to Run a Marathon: Casual Runner to Marathoner in 4 Months

Congrats! You're here and it sounds like you're thinking about running a marathon. If you're looking for a no-BS guide on how to structure your days in terms of distance, this is the guide for you. (Metric + Imperial). 🏃

This framework is for people with little running experience and the schedule in this program isn't set in stone, but should be used as a North Star to build your foundation to get you ready for the big day.

This guide consists of running 5 days per week with 2 rest days sprinkled in throughout the week. If 5 days a week is too much, that's okay! The goal is to give you a strong foundation so that come race day, you are more than prepared. The most important thing is to listen to your body.

All you need to get started is:

1. A good pair of running shoes
2. A watch to track your distance. I'd recommend a Garmin Forerunner 45. It's a great entry-level watch for <$150
3. A desire to cross the finish line
4. A foam roller (not necessary but helpful for pre/post stretching)
5. Huma Gels are my favorite for an added boost of energy.

Build a running habit even after the race and you might change your life....

• You'll get a better night's sleep meaning your days will be more productive
• You'll have more energy throughout the day. Energy Begets Energy
• You'll think clearer and become a better decision maker
• You'll live longer. You'll sweat out toxins regularly, promote cardiovascular health, and strengthen your bones, and ligaments.
• You'll be happier. The runner high is real :)