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Training for Your First Marathon: A Guide.

From a 5k to the London Marathon and beyond. Why finishing strong is just the beginning of what you can achieve.


Whether you're dreaming of your first marathon finish line or just wondering where to begin, you’re in the right place. At The Fitness Collective, we believe fitness is a journey and when it comes to building endurance the right way, our TFC Coach Michael Ford, knows a thing or two about where to start!

From running his first marathon to running the full length of the UK (two marathons a day!!) via the Three Peaks, Michael’s journey has been built on smart, sustainable training. This year, he’s back to taking on the London Marathon with his parents, raising funds for Lymphoma Action after his Mum's incredible recovery from cancer.


Michael's story is proof that with consistency, support, and the right plan, extraordinary things are possible. Your first marathon? Here's Michael's 'How to' guide and top tips!


Step 1. Start Your Base. The 5k Benchmark.

Before you dive headfirst into marathon training, you must build a comfortable 5K running base. From here, it’s all about gradually building endurance without burning out or getting injured.


How to set your 5k base.

  • Stay in Zone 2. You want to aim for a steady, manageable pace that keeps your heart rate within 70-80% of your maximum rate. Training in this 'steady-state' will enhance your aerobic capacity, improve fat-burning metabolism, and support building endurance without injury. Running starts to feel easier.

  • Walk-Run Intervals. If maintaining this heart rate is challenging, don't worry. Switch it to walk-run intervals. Run until your heart rate exceeds 80% of its maximum, then drop to a walk until it settles, and then run again. This method helps your body to learn how to sustain longer periods of running whilst maintaining your exertion levels.

  • Cross-train. Swap in a 20-minute cycle ride or swim alongside your 2 x 15-minute running sessions. This cross-training continues to support building endurance whilst giving your joints a rest and minimises the risk of overuse injuries.


 Start with two short runs per week and one cross-training session. Consistency beats intensity.





Step 2. Gradual Progress. The 10% Rule.

In order to safely increase your running volume, always stick to the principle of NOT increasing your total mileage, individual session mileage or weekly frequency by more than 10%. This enables your body to adapt without increasing the risk of injury.


Step 3. Building the Long Runs. Staying consistent.

Once you’re comfortably running 5K, structure your weekly training around three key sessions.

  1. The Long Run. Using the 10% rule, add distance slowly every 2-3 weeks. Focus on time on your feet, not speed.

  2. The Steady State Run. Work on maintaining a run where your heart rate remains in that 70-80%, Zone 2 range. This type of run teaches your body to run further, efficiently, which is essential for marathon distances.

  3. The Intuitive Run. A shorter session when you run based on how you feel. This is great to reconnect with your motivation and teaches you how to listen to your body's signals.


Every run should leave you feeling like you could go a little further and run a little longer. This is how you build momentum.


Step 4. Don't Skip the Gym. The Role of Strength Training.

Strength training is your secret weapon. It doesn’t just make you stronger, it makes you a better runner.


  • Strength training improves running efficiency by 2–8%, meaning less oxygen is used at a given pace, which in turn will enable you to run for longer.

  • Through strengthening the muscles and connective tissues, you'll build resilience in your muscles and improve joint stability.

  • Boosts posture and fatigue resistance, allowing you to maintain proper form under higher training loads.

What to aim for? 2 - 3 sessions per week focused on what we call compound exercises, such as squats, lunges, deadlifts, and core work. These movements target the primary muscle groups used in running and help to increase resilience.




Step 5. Nutrition. What to Eat to Fuel the Distance.

Proper nutrition is a critical part of successful marathon training and race-day performance. These are the 3 key components to focus on.

Hydrate consistently. During endurance, it's essential to maintain your fluid balance. Not only will this prevent dehydration, but it also supports regulating your body temperature and helps sustain performance.

Drink early and often - don't wait to feel thirsty. Make sure you balance your fluid intake with the amount you sweat and the weather conditions.

Replace Electrolytes. Especially sodium, which is the primary electrolyte lost in sweat. Aim for Sports drinks and electrolyte tablets during longer efforts. This will also help to reduce muscle cramping.

Carbs are your most efficient fuel. For any long-distance running (over 90 minutes), you need to aim for 30-60g of carbs per hour. This can help to delay fatigue and enhance endurance performance. Practice your fueling strategies during training so your gut gets used to it.


Hydration + carbs = energy and endurance. Simple as.




Step 6. Staying Mentally Strong & Motivated.

Training for a marathon is as much about the mind as it is about the body. It's not just sunshine and endorphins, you will have tough days. Learning your own personal motivations over weeks and months leading up to your marathon is critical.


My top tips.

Find enjoyment in the process. Music, podcasts, audiobooks, or running with friends. Or if you're someone who prefers to run without distraction, research has shown how this can deepen your connection to your training experience.

Be proud of showing up, even on the days when it's the last thing you want to do. Remember, it's one foot in front of the other, find your rhythm, and relax into it.

Reflect on why you decided to run a marathon. This sense of purpose powers you through the hardest of miles and the toughest of days.


Step 7. Ready for more? Level up with Advanced Training.

Once you’ve built a strong base and stayed consistent for a few months, consider exploring more advanced tools & adaptations to boost performance.


  • Lactate Threshold Work. Your lactate threshold is the point at which lactate is produced and accumulates in the blood at a faster rate than it can be removed, which leads to fatigue. Threshold training is designed to raise this point, helping you to unlock faster running speeds and greater endurance.

  • VO2 Max Intervals. Improving your maximum oxygen intake. Your VO2 Max is your body's ability to transport as much oxygen as possible to the muscles. Your heart is a key player; by doing short, high-intensity interval training, you'll improve your cardiovascular capacity and your aerobic ceiling.

  • Periodised Training Blocks. Periodisation training is the deliberate manipulation of training variables to optimise performance, prevent overtraining, and progress performance.

    Strategically alternating training loads helps your body adapt better over time and lowers your risk of burnout or injury.


From the London Marathon to JOGLE.


Reflecting on my own journey, I transitioned from running a single marathon to completing the full John O'Groats to Land's End (JOGLE) route via the Three Peaks. That meant running two marathons a day for 19 consecutive days, without major injury.


It wasn’t down to anything extreme or high-tech. I genuinely believe the foundation of that achievement was built on steady, structured training and the following principles:

● Consistent Zone 2 training.

● Gradual mileage increases.

● Three-week training blocks followed by deload weeks.

● A disciplined focus on running with control, not chasing speed.


“Marathon training taught me to trust the process. Whether you’re running your first 5K or chasing a new distance, it’s about progress over perfection, finishing strong, staying injury-free, and actually enjoying it!


With patience, proper pacing, strength training, solid nutrition, and consistent effort, you won't just complete your first marathon, you'll build the base for a lifetime of healthy running.


This year, I get to run the London Marathon with both my Parents, and that means everything to me. We’re running in support of Lymphoma Action, a charity that’s been a lifeline for so many families, including ours.

If I could leave you with one final bit of advice: Take your time, train smart, and don’t forget to enjoy the journey!"




Did you know that April through to October Michael heads up our RUN TFC running club? AND it's included with every membership option at The Fitness Collective. Grab a free session 👇


References

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Radcliffe, P., 2019. Paula Radcliffe: How to be a better midlife runner. The Telegraph. [online] Available at: https://www.telegraph.co.uk/health-fitness/body/paula-radcliffe-better-runner-40s/ [Accessed 10 Apr. 2025].

Samson, A., Simpson, D., Kamphoff, C. and Langlier, A., 2021. The role of mindfulness in sport: Current perspectives and future directions. International Review of Sport and Exercise Psychology, 14(1), pp.1–27. https://doi.org/10.1080/1750984X.2019.1646104

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