The marathon distance of 42 km 195 m is undoubtedly a special shining peak. Which is worth climbing at least once in your life! If you approached this issue seriously and prepared well, then you will be delighted with the conquest of the marathon peak. In order to successfully overcome the marathon distance, you need to train! Depending on your current fitness level, the length of training for your first marathon may vary. My recommendation is to start targeted training at least 3 months in advance. If you set an ambitious goal to run 42 km 195 m in 3 hours, then you need to run at least 500 km in the last month of training. This is about 120-130 km per week. Not all days are the same – on weekends the load can reach up to 30-35 km, another “hard day” of 25 km is best done in the middle of the week. Other days – from 10 to 20 km. To get in shape, I recommend using the 3+1 formula: 3 days of running – 1 day of rest. When you feel that you have gained a certain shape, you can train according to the formula 4 + 1, 5 + 1 and even 7 + 0 :) You will definitely need to do special training for developing speed. Fartlek plays an important role in the development of strength endurance. An example of distances for variable speed training would be 1km – 3km at a fast pace, then a half-distance recovery: 500m – 1.5km. Set a goal. Just figure out what average speed you need to run in order to meet the target time. And then try to maintain this pace in training. For example, if you want to meet 3 hours, then you need to overcome each kilometer in an average of 4 minutes 15 seconds. It will immediately become clear to you whether such a pace is within your power for all 3 hours of running :)

A typical rookie mistake is a quick start. And in the second half of the marathon – the lack of strength to run. Again, you can divide the distance into checkpoints to better navigate. 10 km, 21 km, 30 km. It will also become clear to you whether you are running faster or slower than your target. For example, if you started and on a general climb run with everyone for 3:30 one km (and aimed to run a marathon in 3 hours), then you obviously need to slow down. A sign of skill and experience is running the second half marathon faster than the first. It is better to add in the second half and catch a special feeling of flying – overcoming at the finish line than start quickly and burn out quickly.

If you are running your first marathon, then the goal of reaching the finish line is a very worthy goal, and for the first time it is better not to force, but to run at the pace at which you are sure that you will run.

Such a serious exam as a marathon has its own secrets. Set yourself a realistic goal based on your ability in training, and compete with that goal in mind. Do not cling to or compete with runners – there is a very high chance that you will run out of steam before you need to. This is a difficult lesson, but very effective once you get through it. And besides, if you reach your target time – you will be flooded with joy, even if other runners overtake you.

The longer the distance, the greater the internal reserves required to overcome it. For inspiration and useful tips, you can read more in-depth literature than just the correct running technique or training schedule. You will need to develop discipline, willpower, the ability not to give up in difficult moments.