Mapping out my first marathon

You won’t find many marathon plans that start with a rest week.

But in my case, that’s exactly how I’m starting ahead of my first marathon in Berlin in September 2022. The first of sixteen road-pounding, carb-loading, muscle-straining weeks. A test of both the physical and the mental. And a test of the wallet, quickly burning through a variety of gels, running shoes and calories to keep up with the ever-expanding mileage and appetite.

It’s not all about running though – and I’m also sharing this weekly waffle to get my writing mojo back. I’m not sure where it went but it’s certainly time it returned. Even if it’s a little rusty at first.

Onto week T-minus 1. I’m playing catch up already (with the writing at least), so let’s get started with one of the key questions – when to start and how to create a plan.

The marathon plan

I planned to run a marathon in my 30th year. Covid put pay to that, so I settled for a month into my 32nd instead. But when you casually enter the ballot in October, almost a year in advance, you think “it doesn’t matter, I won’t get in anyway.” Come January, that acceptance email hits you with a shot of both joy and dread. But still, it’s too far away to worry.

Fast-forward a few months and it’s time to think about a plan.

When to start

The classic options are 12 or 16 weeks. But first, consider these questions:

• Are you trying to compete or complete (or both)?

• Is it your first marathon?

• If so, have you run before or are you a complete novice?

• How many times a week can you commit to running (bearing in mind you’ll likely have to work/see fellow humans/do non-running stuff)?

• How long can you keep up your motivation? 16 weeks gives you more prep time but also requires a bigger time commitment.

In my case, my most basic objective is to complete it. I also have a few finish times in mind. I currently run three times a week and I’m prepared to run five. Onto the plan.

How to build a plan

Firstly, don’t reinvent the wheel. Think about your existing commitments (work/holidays/weekly activities) and find something that works for you. In my case, I wanted to continue my existing social runs – Tuesday Track and Saturday parkrun (including 5km there and back). Sunday is the fabled long-run day, Monday and most Fridays rest days, leaving just Wednesday (easy) and Thursday (intervals) to complete. So my plan currently looks a little like this:

• Monday – rest

• Tuesday – track session (5-6km intervals), plus jog there and back

• Wednesday – easy 45-60 mins

• Thursday – tempo (warm up, sustained effort eg 10/20 mins at marathon/half marathon paces)

• Friday – rest

• Saturday – either parkrun or jogging to volunteer at parkrun

• Sunday – long run

While I spent a bit of time looking online at plans (eg Runner’s World), I also tailored it to my life and priorities. Do also speak to friends and people who have done one before, as they can provide great guidance. You’ll notice I said currently, too – I’m also prepared to adapt the plan to how my body responds to the first few weeks.

Finally, that opening rest week I talked about. Well, I should explain that my plan is in three-week blocks, followed by a lighter mileage (rest) week. As I started building my mileage in anticipation of the plan, it turned out my first week was a rest week. Although in reality, it didn’t turn out as restful as I hoped. More on that next time.