Endurance 101 - Week 8 - Your First Marathon:

Active Living Active Living
Sep 14
4 min read

🏃‍♂️ A Complete Beginner’s Guide to 42.2km

We’re just a couple of weeks away from the Cape Town Marathon 🎉 — and for many of you, this may be your very first 42.2km journey. By now, most of your training miles are behind you, and you’re heading into the final, crucial weeks of preparation.

Whether you’ve been running casually or are new to structured training, the marathon is more than just a race. It’s a test of preparation, consistency, and mental strength. The good news? With the right guidance and mindset, anyone can cross that finish line.

And remember — I’m here to guide you. If you don’t reach out, if you don’t talk to me about your challenges, questions, or concerns, I cannot help you. So stay connected!

By now, most of you will have already done much of what I’m chatting about here — with regards to setting your pace, planning your long runs, and practicing fuel strategies. This is just a gentle reminder. And for those who haven’t done these steps yet, or aren’t running the marathon, this serves as a basic guide to what you’ll need to do.

This guide covers the essentials every beginner needs: training basics, pacing, fuel, mindset, race-day prep, and recovery. Use it as your reminder, motivation, and roadmap to the big day.

1. Training Basics: Building the Foundation

Running a marathon isn’t about sprinting to the finish — it’s about teaching your body (and mind) to handle long distances, one run at a time.

📅 Training Timeline

Most beginners train for 16–20 weeks.
Run 3–5 times per week depending on your lifestyle.
Consistency beats speed — keep showing up.

🏃 Types of Runs You’ll Do

Long Run (weekly): Start at 10–12km and gradually build to 30–35km. Keep it slow and steady.
Easy/Recovery Runs: Short (4–8km), relaxed pace. Helps your body adapt without stress.
Tempo or Interval Runs (optional): Once a week after your base is built. Improves speed and endurance.
Cross-Training: Cycling, swimming, or strength work 1–2 times per week to prevent injury.

🛑 Beginner Mistakes to Avoid

Doing too much, too soon.
Skipping rest days.
Thinking “more is better.”

👉 Pro Tip: Follow the 10% rule — don’t increase weekly mileage by more than 10%.

2. Pacing: Running Smart from Start to Finish

If there’s one golden rule in marathons, it’s this: start slow, finish strong. The adrenaline at the start line can trick you into going too fast. Resist it.

💡 How to Find Your Marathon Pace

Run a 10km or half marathon to gauge your ability.
Use a pace calculator to estimate your marathon pace.
Train your body to “feel” the pace during practice runs.

🔥 Training Paces to Know

Easy pace: Conversation pace — builds endurance.
Tempo pace: Comfortably hard — sustainable for 30–60 minutes.
Marathon pace: Slower than your 10km pace, steady for long runs.

👉 Rule of thumb: If you feel too good in the first half, you’re on the right track.

3. Fuel & Hydration: Powering the Distance

You can’t run 42.2km on willpower alone. Your body needs energy and hydration.

🍝 Before the Race Eat CLEAN - cut out the crap

Begin now the weeks before the marathon.
Prioritize complex carbs for fuel: rice, oats, Starchy vegetables.
Keep meals simple — avoid heavy or greasy foods.

🏃 During the Race

Carbs: Take in 30–60g per hour (gels, chews, bananas, sports drinks).
Hydration: Sip water every 15–20 minutes.
Electrolytes: Replace sodium with sports drinks or salt tablets.

👉 Practice this during your long runs — never try new food on race day.

🍽️ After Training & Racing

Eat carbs + protein within 30–60 minutes (smoothie, eggs & toast, yogurt with fruit).
Rehydrate with water or recovery drinks.

4. The Marathon Mindset: Mental Strength

Marathon running is a battle of the mind as much as the legs. Your training gets you to 30km. Your mindset gets you through the final 12km.

🧠 Mental Tools

Chunk the distance: Break 42km into smaller segments.
Mantras: “Strong. Steady. I can.”
Visualization: Picture yourself crossing the finish line.
Acceptance: Discomfort is normal — it means you’re growing.

💥 Dealing with “The Wall” Most runners hit “the wall” around 30–35km when energy dips.

Stay calm.
Slow down your pace.
Take in carbs and fluids.
Focus on the next kilometer, not the finish line.

5. Race-Day Prep: Setting Yourself Up for Success

The big day is here! Excitement is high, nerves are real — but preparation will carry you.

✅ The Night Before

Lay out your gear: shoes, socks, bib, gels, hydration belt.
Eat a carb-rich but light dinner.
Hydrate well.
Sleep early (even if nerves keep you awake).

✅ Race Morning

Eat a familiar breakfast 2–3 hours before.
Arrive early.
Warm up with light jogging and dynamic stretches.

✅ During the Race

Start conservatively.
Stick to your fuelling and hydration plan.
Half way is 32km!
Smile, high-five, and enjoy the crowds.

6. Recovery: Respecting the Effort

Crossing the finish line is unforgettable — but your recovery is just as important as the race.

🛠️ Immediately After

Walk 5–10 minutes.
Stretch gently.
Eat carbs + protein within an hour.
Rehydrate with electrolytes.

💤 In the Days After

Expect soreness, especially in the quads.
Sleep and rest as much as possible.
Light walking, yoga, or swimming after 2–3 days.
Avoid hard training for 10–14 days.

👉 Your body just accomplished something extraordinary — treat it with respect.

🌟 Finally

Your first marathon isn’t about chasing the clock. It’s about showing up for yourself and proving you can go the distance.

Remember:

Train consistently.
Pace wisely.
Fuel smart.
Talk to me if you need guidance — I’m here to help. If you stay silent, I can’t help you!
Believe in yourself.