Preparing for a marathon requires dedication, proper planning, and smart training strategies. Whether you're aiming for your first 42.195 kilometers or targeting a personal best at the Prague Marathon, these evidence-based training tips will help you reach the start line healthy and the finish line strong.

Building Your Training Foundation

A successful marathon journey begins months before race day. Most training plans span 16 to 20 weeks, but building an adequate running base before starting structured training is equally important.

Establishing Your Base

Before beginning a marathon-specific training plan, you should comfortably be able to:

  • Run 25-30 kilometers per week consistently
  • Complete a long run of at least 10-12 kilometers
  • Run four to five days per week without excessive fatigue
  • Have at least six months of regular running experience

If you're not yet at this level, focus on gradually building your base over several months before starting a formal training program. Rushing this phase is a common cause of injury.

Key Training Principles

Effective marathon training balances several key elements. Understanding these principles will help you make smart decisions throughout your preparation.

Progressive Overload

Increase your weekly mileage gradually, typically by no more than 10% per week. This allows your body to adapt to increasing demands while minimizing injury risk. Include periodic step-back weeks where you reduce volume by 20-30% to allow for recovery and adaptation.

The Long Run

The weekly long run is the cornerstone of marathon preparation. These runs:

  • Build endurance and mental toughness
  • Teach your body to utilize fat as fuel
  • Provide opportunities to practice race-day nutrition
  • Build confidence for the marathon distance

Peak long runs typically reach 32-35 kilometers, completed 3-4 weeks before race day. Run these at a conversational pace, significantly slower than your target marathon pace.

"The long run puts the tiger in the cat. It makes you confident and strong, both physically and mentally."

Variety in Training

A well-rounded training plan includes different types of runs:

  • Easy runs: The majority of your running should be at a comfortable, conversational pace
  • Tempo runs: Sustained efforts at comfortably hard pace, building lactate threshold
  • Interval sessions: Faster repetitions with recovery periods to improve speed and running economy
  • Recovery runs: Very easy, short runs that promote active recovery
The 80/20 Rule

Research suggests that approximately 80% of your training should be at easy, aerobic intensity, with only 20% at higher intensities. Many runners make the mistake of running too hard on easy days, which leads to fatigue and injury.

Nutrition for Marathon Training

Proper nutrition fuels your training and recovery. While individual needs vary, these guidelines apply to most marathon runners.

Daily Nutrition

Focus on a balanced diet that includes:

  • Carbohydrates: Your primary fuel source for running. Include whole grains, fruits, and vegetables
  • Protein: Essential for muscle repair and recovery. Aim for 1.2-1.6 grams per kilogram of body weight
  • Healthy fats: Important for hormone production and nutrient absorption
  • Hydration: Drink consistently throughout the day, not just during runs

Fueling Your Long Runs

For runs longer than 75-90 minutes, you'll need to practice taking in fuel during exercise:

  • Start fueling early, within the first 45-60 minutes
  • Aim for 30-60 grams of carbohydrates per hour during long runs
  • Practice with the same nutrition products you plan to use on race day
  • Don't try anything new on race day

Recovery and Injury Prevention

Training stress creates adaptation, but only when balanced with adequate recovery. Neglecting recovery is one of the most common mistakes in marathon preparation.

Sleep

Prioritize 7-9 hours of quality sleep per night. Sleep is when your body repairs muscle damage and consolidates fitness gains. Many elite runners consider sleep their most important recovery tool.

Rest Days

Include at least one complete rest day per week. These days allow for physical and mental recovery. Listen to your body, and don't hesitate to take additional rest if you're feeling unusually fatigued or noticing warning signs of injury.

Strength Training

Regular strength training helps prevent injury and improves running economy. Focus on:

  • Hip and glute strengthening exercises
  • Core stability work
  • Single-leg exercises that mimic running mechanics
  • Two sessions per week during base and build phases, reducing during peak training

The Taper Phase

The final 2-3 weeks before the marathon involve a strategic reduction in training volume called the taper. This period allows your body to fully recover and arrive at the start line fresh and ready.

Taper Guidelines

  • Reduce weekly mileage by 20-30% in week one of taper
  • Reduce by another 20-30% in the final week
  • Maintain some intensity but reduce volume of hard sessions
  • Trust your training, feeling restless or anxious is normal during taper
Taper Madness

Many runners experience anxiety, irritability, or doubt during the taper phase. This is completely normal and even has a name: taper madness. Trust your training and resist the urge to squeeze in extra workouts. The fitness is already in the bank.

Prague-Specific Preparation

The Prague Marathon course offers some unique characteristics to consider in your preparation.

Course Profile

The Prague course is notably flat, with only about 66 meters of total elevation gain. This makes it excellent for fast times, but don't neglect some hill training entirely, as even small inclines can feel challenging late in a marathon.

Weather Preparation

Early May in Prague typically offers ideal marathon conditions with temperatures between 10-18 degrees Celsius. However, train for a range of conditions, as weather can vary. Practice running in different temperatures during your training.

Cobblestones

Parts of the course include historic cobblestone sections. While these add character to the race, they require attention. Practice running on varied surfaces during training to prepare your legs and feet for the different textures.

Mental Preparation

A marathon is as much a mental challenge as a physical one. Developing mental strategies is an essential part of preparation.

Visualization

Spend time visualizing your race, from the start in Old Town Square to crossing the finish line. Imagine handling challenging moments and see yourself running strong through the historic streets of Prague.

Breaking Down the Distance

Rather than thinking about 42.195 kilometers, break the race into smaller, manageable segments. Some runners think in 10-kilometer chunks, others focus on reaching each aid station. Find what works for you.

Develop a Mantra

Having a short phrase or word to repeat during difficult moments can be powerful. Whether it's "strong and steady," "I've trained for this," or something personal to you, a mantra can help refocus your mind when the going gets tough.

Additional Resources

For detailed training plans and more information about marathon preparation, consider resources from organizations like Runner's World or the World Athletics website.