Marathon Training Plan for the Fun Liverpool Marathon

There are quite a few road races in and around Liverpool, and the city's marathon history goes back as far as 1927. Whichever race you have in mind, the only way to really experience a marathon is to run one. Below is a simple approach to a marathon training plan for first-timers, along with practical tips. For dates and entry details, always check the website of the race organiser, as this site is an independent running blog and not connected to any event.

Marathon training plan

If you are a beginner, it is advisable not to put too much emphasis on finishing within a certain time. Instead, focus your energy on covering set distances and building up resilience. A typical beginner plan lasts around 16 to 18 weeks, so be sure to start early enough. A good plan includes a mix of:

• easy runs at a comfortable, conversational pace
• one long run a week, which grows gradually over the weeks
• some speed work, such as short intervals or a steady tempo run, once you have a base
• cross-training, such as cycling or swimming, to build fitness with less impact
• rest days, which are when your body adapts to the training

Increase your weekly distance gradually, and build in an easier week every few weeks. Reduce your training in the last two to three weeks before the race (the taper) so that you arrive at the start line fresh.

Setting goals

Maybe you are hoping to set a new personal best, improve your finishing time or simply cross the finish line. To keep you focused, your training schedule should include some goals. Since everyone is different, once you know what works for you, stick with it, and avoid going off track by listening to too much conflicting advice.

The time it takes to finish a marathon varies a lot with experience, training and age. Many first-time marathon runners finish somewhere between four and five and a half hours, and plenty take longer. What matters is finishing healthy and enjoying the day.

Tips for marathon running

When choosing your first marathon, it is often best to pick one close to home, so you can train on similar roads and avoid a long journey on race day. Many runners build up through 5k, 10k and half marathon events before a full marathon, and a few go on to ultramarathons. Here are more tips to guide your training:

• Eat well and hydrate. A balanced diet supports your training. Drink regularly before and after runs, and consider a sports drink after long, sweaty sessions to replace electrolytes. If you suspect a nutritional deficiency, see your GP.
• Dress right. Find light shoes that are comfortable to run in, and avoid carrying bulky gear that makes training cumbersome.
• Prepare mentally. Marathon training is demanding. Expect minor setbacks such as stiffness, cramp or blisters, and do not let one bad run knock your confidence.
• Have a playlist. Music, an audiobook or a podcast can help on long runs. If you prefer to hear your own footsteps and stay aware of traffic, run without.
• Time your sessions. Whether it is a phone or a GPS watch, a timing device helps you track your progress.

For more advice, read our marathon running tips and the guide on whether you can run a marathon without training. If you have a medical condition, an injury or any doubts about whether you are fit to train, talk to your GP before you start.