New Marathon Runners: 3 Tips for Successful Training

The inaugural Bermuda Marathon took place in 1975 and, over the last 45 years, we’ve seen runners of all levels take on the challenge of running 26.2 miles. As a first time marathoner, it may be overwhelming to consider what you need to incorporate into your training, but—don’t worry—we’re here to help guide you!

Hal Higdon has been running since the 1950s and is the author of more than thirty books, including Marathon: The Ultimate Training Guide. In a recent article in Runner’s World, Higdon speaks to the importance of easy, extra runs in improving runners’ performance. While some consider these easy runs to be “junk miles,” Higdon points out that incorporating easy runs into weekly training yields positive benefits in the form of increased strength and efficiency, as well as offering relaxation between harder effort runs.

Image Source: Training Peaks

Amby Burfoot raced competitively in the 1960s and 1970s and won the Boston Marathon in 1968 before retiring to work as a journalist and author. As a regular contributor to Runner’s World, Burfoot wrote an article about the benefits of incorporating “Yasso 800s” into marathon training. Named after “the Mayor of Running,” Bart Yasso, “Yasso 800s” are a type of speed work session that Burfoot recommends running weekly as predictors of marathon finishing times.

Based on these expert recommendations, as well as our experience with thousands of marathon runners over the last four decades, we have developed a handful of recommendations for runners embarking on their first marathon-training journey.

·      Have a Plan – A step-by-step approach to your training will give you the tools you need to make it to the finish line with injury and meet your goal finish time.

·      Mix it Up – The best marathon training plans incorporate a variety of runs—easy/recovery runs, speed work, and long runs—to help develop your skills as a runner.

·      Enjoy the Journey – It’s easy to get caught up in the numbers, but remember that training for your first marathon should be fun, challenging, and exciting!

If you’ve already identified your goal race, now is the time to start researching which marathon training plan might be right for you. Want to see some examples? Visit the training section of our website for free plans developed by world-renowned running coach Jeff Galloway.

As a 9-time marathon runner, Leah has personally tried a number of training plans over the years and is keen to share her insights with new runners.