If you’re getting ready for your first marathon, it’s normal to wonder how your training should evolve as long runs stretch longer and weekly mileage climbs. The short answer: things don’t need to get complicated — but they do need to get more intentional.
Every runner’s starting point is different, so the exact changes depend on how your current training is structured: your volume, intensity, strength work, and recovery. That said, there are several big-picture shifts that matter for almost every first-time marathoner.
1. Be More Intentional With How You Stack Your Week
When mileage is low, you can often get away with a “wing it” approach. As marathon training volume increases, that flexibility disappears quickly.
Your week should be organized around:
- your long run
- your key workout (tempo, marathon pace, or intervals)
- your most demanding strength session
Placing a heavy strength day or high-intensity workout right before your long run is usually a recipe for unnecessary fatigue — especially for first-time marathoners. As distances grow, how sessions are arranged matters just as much as what sessions you do.
A well-structured week allows you to show up to key runs with enough freshness to get the intended benefit — while still recovering well enough to train consistently.
2. Maintain Strength — But Make It More Specific
High-volume marathon blocks are not the time to chase new strength PRs.
Strength training should absolutely stay in your program, but the goal shifts:
- maintain strength, not max it out
- support your running, not compete with it
- reduce injury risk as fatigue accumulates
Exercise selection should narrow toward:
- muscle groups that take the biggest beating over long distances (hips, calves, quads)
- areas where you’ve dealt with pain or injury in the past
Light-to-moderate intensity strength work, paired with thoughtful exercise selection, helps you stay durable through peak mileage without digging a recovery hole.
👉 This is exactly how strength is programmed inside Strength Training for Runners, where lifting adapts to your running phase rather than fighting it.
3. Dial In Fueling and Hydration Early
Long runs are not just about building endurance — they’re rehearsals.
If you’re not already practicing fueling and hydration, now is the time to start:
- how often you eat and drink
- what types of fuel work best for you
- how you’ll carry fuel on race day
You don’t want marathon day to be the first time you test a nutrition plan. Showing up with a strategy you’ve already practiced removes a huge source of stress and uncertainty.
4. Practice Patience and Mental Resilience
At some point during your marathon, you will need patience. And resilience. There’s no way around it.
Training gives you dozens of small opportunities to practice:
- responding calmly to discomfort
- staying deliberate when boredom sets in
- continuing to execute when things feel harder than expected
The better you get at managing these moments in training, the more prepared you’ll be when they show up late in the race. Mental fitness isn’t separate from physical training — it’s built alongside it.
First Marathon Coaching That Prioritizes Preparation
My goal with first-time marathoners isn’t just to help you finish — it’s to help you arrive at the start line feeling prepared, confident, and supported by your training.
Through online running coaching, I help runners:
- structure their weeks intelligently as mileage grows
- integrate strength training without burnout
- dial in fueling, recovery, and pacing
- train with clarity instead of guesswork
If you’re signed up for your first marathon and want guidance through the process, I’d love to help.
📅 Work with Abby as Your Online Running Coach →
🏃 Explore Marathon Training Programs →
🏃 Find a Marathon or Race →
🐕 Meet More Wild Dog Runners →
Training for your first marathon doesn’t have to feel chaotic or overwhelming. With the right structure, the miles can build you up — not break you down.
