For more than 21 years, we’ve been supporting charity marathon runners on their journey from the start line to the finish line. With running now more popular than ever, we’re excited to share this free 12-month marathon training guide to help you prepare with confidence. Whether you’re aiming to complete your very first marathon or chasing a new personal best, this guide will give you the structure, strategies, and tips to succeed - while keeping your health and enjoyment at the forefront.
Months 1-3: Building Your Base
The first three months are all about establishing consistency and creating a solid foundation. At this stage, it’s less about speed and more about simply logging regular, comfortable miles. Aim for three to four runs each week, keeping the pace easy enough that you can hold a conversation. Your weekly long run should start at around 8 km and gradually extend to 14 km by the end of this phase.
Cross-training activities such as swimming, cycling, or yoga are excellent ways to build aerobic fitness without adding stress to your joints. You should also begin a light strength routine - focusing on your core, glutes, and legs - to support running form and reduce injury risk. Think of this stage as “getting your body used to the work” before things really start to ramp up.
Nutrition focus: Establish good daily habits. Prioritise whole foods, lean proteins, fruits, vegetables, and whole grains. Think of food as fuel, aim to eat balanced meals that support training without leaving you feeling heavy. Hydration is key too; begin making water intake part of your daily routine.
Months 4-6: Extending Endurance
With a foundation in place, you can now begin to increase mileage and introduce a bit more variety. Run four to five times per week, including one session that focuses on speed or hill running. Hills in particular are fantastic for developing strength, resilience, and cardiovascular capacity.
Your long runs should extend from 15 km up to around 22 km. These sessions are the backbone of marathon training and will teach your body to stay comfortable on its feet for extended periods of time. Supplement your running with two weekly strength workouts that emphasise stability, single-leg movements, and core engagement. At this stage, you’ll start to feel yourself becoming more capable and confident.
Nutrition focus: Increase your intake of complex carbohydrates to fuel longer sessions. Practice pre-run meals, like oats, bananas, or toast with nut butter, to find what digests best. After each workout, aim for a mix of protein and carbs to support recovery (e.g., a smoothie with fruit and yogurt, or protein with rice).
Months 7-9: Building Speed & Distance
As you enter the middle of the program, your training becomes more specific. This is where you start to balance endurance with speed development. Include five weekly runs if possible, with a good mix of interval training, tempo runs, and recovery jogs. Speed workouts improve efficiency, while tempo sessions train you to sustain a comfortably hard pace for longer periods.
The long run should grow from 22 km to around 30 km, introducing you to the mental and physical demands of running on tired legs. These months are often the most challenging but also the most rewarding, as you’ll notice significant improvements in stamina and pace. At this point, running will feel like a central part of your weekly rhythm.
Nutrition focus: Start practicing “on-the-run” fuelling. Try energy gels, chews, or sports drinks during long runs to train your gut to absorb carbs while running. Aim for 30-60 grams of carbohydrates per hour of running. This practice is essential for race day success. Keep experimenting until you know what your body tolerates well.
Months 10-11: Peak Training
The final big push before tapering comes in months 10 and 11. Here, you’ll be running five to six times per week, and your training volume will reach its highest point. Your long runs will peak between 32 and 34 km, though you’ll only do one or two of these maximum-distance runs to avoid overtraining.
This phase is also the time to practice your race-day nutrition strategy. Experiment with gels, electrolytes, and hydration so you know what works best for your stomach and energy needs. By replicating race-day conditions in your long runs, you’ll remove as many unknowns as possible before the big day. Think of this stage as fine-tuning your engine, you’ve already built it, now you’re making sure it runs smoothly under pressure.
Nutrition focus: Dial in your race-day nutrition strategy. Eat carb-rich meals the night before long runs, and replicate your race-day breakfast during training (commonly toast with honey, a banana, or oats). During runs, stick to your chosen fuel plan so there are no surprises. Don’t neglect recovery - consume protein and carbs within 30–60 minutes of finishing workouts.
Month 12: Taper & Race
The taper is a critical part of marathon training and should never be skipped. Over the final three weeks, gradually reduce your mileage by 20-40% while keeping some shorter, sharper runs in the mix. This allows your body to repair, adapt, and store up energy for race day.
Your last long run should be no more than 20 km about two weeks before the marathon. In the final week, focus on rest, proper nutrition, and staying relaxed. By race morning, you’ll feel fresh, eager, and ready to take on 42.2 km. Remember: pacing is everything. Start conservatively, stick to your plan, and trust the hard work you’ve put in over the past year.
Nutrition focus: This is the time for carbohydrate loading. In the final 2–3 days before the marathon, increase carb intake to maximize glycogen stores - pasta, rice, bread, potatoes, and fruit are all great choices. Stay hydrated, but don’t overdrink. On race morning, eat the same meal you practiced with during training, and stick to your fuelling plan throughout the race.
Make Your Marathon Matter
Now imagine not only finishing a marathon but also making a lasting impact along the way. With the launch of our Australian Outback Marathon (AOM) charity spots, you have the chance to combine an extraordinary race experience with fundraising for a worthy cause.
Running through the red earth, striking rock formations, and endless horizons of the Outback is an experience unlike any other. When you run for charity, every kilometre carries extra meaning - each step helps support communities and projects that need it most.
👉 If you’re ready to take on this challenge, get in touch today to secure your charity place at the Australian Outback Marathon. Together, let’s make your marathon journey unforgettable and impactful - for you, and for those who benefit from the funds you raise.
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