1. Structuring Your Mileage
Prepare for your first marathon with a structured 16-to-20 week program:
Gradually increase your total weekly mileage by no more than 10% each week.
Include one long-distance run per week to build muscular endurance.
- Incorporate rest days and active recovery to support muscle repair.
2. Fueling and Hydration Science
During long training runs, practice your fueling strategy: consume
30 to 60 grams of fast-digesting carbohydrates per hour of exercise, and sip fluids regularly to maintain hydration.