TO FINISH YOUR FIRST MARATHON

YOUR TEST

Add up your usual weekly mileage and note how much of it comes from a long run.

YOUR RESULTS

If you’re running 25-30 miles per week, including a long run of at least 10 miles, you’re ready to begin a marathon-training plan for a race 16-20 weeks away. (See pages 28 and 29 of our Step-by-step Fitness

Plan supplement for a full training programme. If you’re running less, you need a base-building phase first.

YOUR MISSION

Building up to 25-30 weekly miles with a double-digit long run will allow you to complete the first few weeks of a 26.2 plan with relative ease. ‘Many marathon first-timers don’t realise that their daily three-milers don’t qualify them for marathon training,’ says Fitzgerald. These runners will struggle to build up mileage and long runs, and while they may complete the race, they probably won’t enjoy it. Instead of setting yourself up to finish limping and delirious, build a strong base before you select a goal race. To do that, add one mile to your long run every two weeks and add a mile to one or two midweek runs. That way, you’ll increase by 10-plus weekly miles over the course of a couple months – a gradual build up that will strengthen your body without increasing injury risk. When you’re marathon-training ready, find a plan and choose your event. Check out reviews on runnersworld.co.uk so you know what to expect in terms of amenities, crowd support and difficulty.