Training for a First Marathon in Six Months Time

by Sarah
(Aberdeen)

I am 19 and not very fit at all. I have never done or attempted to do running of any kind. I have signed up for a marathon six months from now.

I am just wondering whether you would recommend starting off with varied pace training like 1 min walk, 2 min jog and so on so forth or whether you think it is better to go out and run what you can and concentrate on improving distance?

Also whether you think six months is enough time for training?

Thanks.

Answer by Dominique:
Hi Sarah,
Thanks for your marathon running question.

I can offer the following advice:

1. Time to build up for running a marathon
2. Starting to run through run/walks
3. Finishing a marathon with six months of training

Time to Build Up for Running a Marathon

In general, I would recommend a longer period of training before you run a marathon.

E.g. you could start off with my Beginners Running Program 3 that gets you to run 30 minutes within 12 weeks.

Then you could move on to the 10k Running Program which helps you get to your first 10k in another 12 weeks.

And then the Half Marathon Running Program which takes another 12 weeks to get you to your first half marathon.

That would give you a good starting point to then get ready for a marathon in maybe a 16 to 20 week training program.

All in all, it would take about a year, there or thereabouts, to get you there.

Let's get back to how to finish a marathon when you only have limited time to prepare. First, let's focus on how to start your running career.

Starting to Run through Run/Walks

With a combination of running and walking (run/walks) as I prescribe in my beginner running programs (see the link above) you can quite quickly build up your mileage.

It's a good, safe way for absolute beginners to start running.

I get e-mails all the time from people who have successfully completed my running programs and are well on their way to long-term health and fitness. Check out this message I received through the contact form recently:

"I did it! One day before the end of the program (Beginners Running Program 3). I changed the plan for weeks 10-12, because I was having a hard time with the second, third and on runs. I always felt great in the first one, so decided to make it just one run and see how far I could go. I started with 13 minutes, then each run added 2 minutes.

However, a few times I felt good enough at the end to keep going, so did a few more, ending up with 30 about a week ahead of schedule. This is a great program and I have recommended it to friends.

I love that it starts out so easily, because it helps with the confidence. I've never run 30 minutes without stopping, ever, even though I've exercised for many many years. I've also never enjoyed running. I still may never really enjoy running. But, I feel so good now that I may just have to keep at it!

Thanks for the program!

An added bonus I've lost a little bit of weight too. I combined the running program with Pilates and walking, and of course a well-balanced diet (fresh fruits, seasonal veggies, whole grains, and protein. Of course, keeping the "all things in moderation" frame of mind, and allowing indulgences too).

Thanks again!
Rachel"

As you see, a happy user. And once you can do 30 minutes non-stop you'd be better prepared to take on the challenge of a marathon running program.

Finishing a Marathon with six months of training

One way to finish a marathon with only six months of training is to start by adjusting your expectations. It is very unlikely that you will be running the whole distance. It is very unlikely that you'll hit a sub-4 hr marathon. So, put that out of your head and simply focus on the best way to cover 26.2 miles in one go.

Again, the answer is run/walks. As mentioned before, I'd recommend using Beginners Running Program 3, but adjusting the run/walks from 3 to 4 days per week. There are 36 workouts in that program (3 x 12). With 4 days of run/walks per week, you can modify it to a 9-week program (4 x 9). From there, you can continue building up the run/walks.

There are also marathon running program that get you from zero to hero in four months. I don't recommend them, but they are out there. I think the safest way to get to the starting line is to continue building up the run/walks and add a number of long walks to your routine. In lieu of the long run, I'd be implementing a long walk as soon as possible. You'll want to get to a point at which you can walk for hours without many issues.

Keep in mind, you are going from no exercise to a whole lot over a very short period of time. This massively increases your injury risk. That's why you need to learn to listen to your body. The following page about running injury prevention may be helpful.

I am not going to lie. It won't be pretty, but with a run/walking strategy during the race and plenty of dedication over the next six months you can finish a marathon (without aiming for a time).

Hope this helps.
Kind regards,
Dominique