How to prepare for a marathon?

Whether you're a beginner or a seasoned athlete, the marathon is a major challenge that requires specific training. It involves running 42,195 km while performing at your best. In this article, we explain how to prepare for a marathon effectively in terms of organization and motivation, while ensuring good physical preparation .

How to prepare for a marathon: organization and training plan

Preparing for a marathon cannot be improvised and requires an organizational phase to reconcile your sporting goals with your lifestyle.

The essential steps to prepare for a marathon

There are certain steps in your training that are mandatory to properly prepare your body to run a marathon.

Determine your VMA

Maximum Aerobic Speed ​​(MAS) is the speed at which you consume the most oxygen when running. This is what allows you to determine your pace during training sessions, particularly in interval training. Thanks to this speed, you can optimize your training to progress effectively during your marathon preparation . By knowing your MAS, you can adapt the energy provided by oxygen in your metabolism to increase your endurance: this is called aerobic metabolism.

You calculate your VMA using the half-Cooper test: to do this, you need to cover the greatest possible distance in 6 minutes on flat ground. Divide this distance by 100: you get your VMA in km/h. See our tool to calculate your VMA online

Interval training sessions

When you decide to prepare for a marathon, it's important to strengthen your cardio, your muscles, and your responsiveness. Working on your breathing is a fundamental element. An interval session allows you to achieve all these goals by alternating between fast running and recovery. To avoid falling, it's best to practice it on flat terrain.

Endurance sessions

They often complement interval training sessions. The main goal is to strengthen your mental strength, find your rhythm, and work on your breathing. This is the heart of marathon preparation : work on your time and choose a course that matches the actual conditions of your course as closely as possible.

Adapt your performance before the race

The week before the course , it's better to schedule light fitness sessions rather than trying to break new records . However, it's essential to maintain regularity (we'll come back to this). Gradually reduce the intensity and duration of your sessions to effectively prepare for your marathon. Above all, practice mental exercises: anticipate your route, stretch out to reduce stress and project yourself into success to keep your morale high .

Developing a training plan

When you're wondering how to prepare for a marathon, the question of a training plan quickly arises . This is the goal you set for yourself to gradually reach the level expected on race day.

Each training plan is personalized , based on what you're aiming for to feel satisfied with your journey, but also on your starting physical condition and the time you have available for your training. The Salomon brand website offers a general training plan over eight weeks.

However, you can also choose a training plan adapted to the time you hope to run on the day: the Run motion site lists several training plans , depending on whether you are looking to run your marathon in 4h30, or even 3h!

Feel free to use these guidelines to create a training plan that suits you: you can adjust the number of weeks you practice or work on the intensity of your sessions, for example. If you have a personal trainer, it's ideal to create your training plan with them. 

How to prepare for a marathon: staying motivated

One of the risks of taking on a challenge like preparing for a marathon is giving up on training regularly and ultimately giving up due to a lack of motivation. Here are some tips to help you stay on track.

Regularity and kindness

Consistency is one of the key concepts when deciding to train for a marathon. Even if you run less than planned, running at a consistent interval is essential for success. It's training, but above all, habit that will allow your body to shape itself according to your goals. . It is therefore essential to commit to regular practice.

To achieve this, some athletes use their training plan as a challenge, a challenge they set for themselves. When you feel unmotivated, remind yourself of the reasons that pushed you to start training for a marathon in the first place. . Also try to project yourself into the feeling of satisfaction that will invade you when you achieve your goal: you are capable of surpassing yourself, and your will plays an active part in your performance.

However, it's not about exhausting yourself. Some sessions will necessarily be more satisfying than others, and that's normal. When wondering how to prepare for a marathon, the first thing to do is be kind to yourself when you don't reach your goal. Your training plan is there to motivate you, not discourage you. In this situation, congratulate yourself for the effort you've made despite the difficulties and make a commitment to yourself: you won't give up.

Mutual aid and community

The running community is a supportive space that encourages every athlete and pushes them to excel. If you're struggling to find the motivation to train when you're thinking about how to prepare for a marathon, finding a running partner may be the option for you. This could be someone who accompanies you and runs with you, or someone who sets their own training plan and with whom you compare your results to maintain a positive mindset.

When deciding how to prepare for a marathon, social media can be a great option if you can't find anyone to run with you. The Blackbelt community is here to provide support, encourage you to get back into the sport, or offer advice on how to best prepare for your goals. 

Blackbelt is also present at many running events: we will be at the Run experience , the Paris marathon show, from April 10 to 12, 2025. We will also come to support you at the Alsace vineyard marathon and the Strasbourg and Mulhouse half-marathons.

How to prepare for a marathon while blessing your body?

Preparing for a marathon requires good physical preparation , in order to support your body in the change of pace and avoid injuries or discomfort as much as possible.

Prepare your body

A regular, non-excessive lifestyle and a healthy diet are key to success when it comes to preparing for a marathon, especially if you're a beginner. Your body isn't used to exerting itself this way. Therefore, you need to do everything you can to help it build muscle and manage the pace of training. This includes getting enough quality sleep, staying hydrated, and eating a balanced diet.

With this in mind, protein intake is one of the essential factors in your preparation, because it is your muscles that are primarily used when you decide to prepare for a marathon! To ensure you have a sufficient quantity, we recommend our product Blackbelt Whey Protein , a protein extracted from cow's milk and reduced to powder, which promotes the development of muscle mass and physical strength. Our quality whey is made from 100% French milk and is available in vanilla or chocolate flavor.

Optimize your sports recovery.

When you begin training for a marathon, your muscles are used more regularly, but also more intensely. This leads to a series of potential drawbacks, ranging from muscle soreness to injury. To avoid these, it's important to pay attention to your recovery.

It starts with the training session with the practice of regular and serious stretching, before and after the effort. These are the steps that are most often neglected by athletes, especially beginners, because when the body is still warm, the temptation is strong to seek immediate rest rather than slowing down gradually. Massage can also be an effective way to ensure sports recovery.

At Blackbelt, however, we have developed a much simpler and more practical solution: Blackbelt Punch shower gel . Thanks to its proven anti-soreness effect, it prevents the formation of soreness before it sets in. : Simply shower with our shower gel directly after a marathon training session, leaving the product on for one minute with the water off. The formula with essential oils offers a boost in muscle fatigue, and our cocktail of natural anti-inflammatories is known for its benefits, particularly for tendons and ligaments. Enough to ensure your next training session is a success!

All that remains is for us to wish you success in your sporting goals as you prepare for the next marathon you run. : come and tell us about your successes on social media, at trade fairs or directly on site!