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The marathon: 26.2 miles (42.1kms) of grit, endurance, and pure adrenaline. Whether you're a seasoned runner or a total beginner, training for your first marathon is a challenge, one that’s 100% worth it. This isn’t just about crossing the finish line. It’s about proving to yourself that you can. It’s about the runners’ high and finding the courage to be your true self.

And it’s never too late to experience it. In fact, many first-time marathoners are in their 30s. Training for a marathon often requires a good level of fitness, something that comes with time. Many people choose to take on the challenge later in life after years of building endurance through running or other athletic pursuits. So, no matter where you are in your journey, that pull toward something bigger is always there, waiting for you.

It starts with a fire inside, the pull toward something bigger. Because running a marathon isn’t just about the distance. It’s about unleashing your true self. But first, you need a guide to help you get to race day.

We asked first-time marathon runner Jack Rowe for his eight-step plan in the lead up to the TCS London Marathon.

STEP ONE: EYES ON THE PRIZE

First, think about your goal. Just crossing the finish line? Hitting a dream time? Conquering a distance you never thought possible? Clarity fuels commitment, so define your target and lock in. The road ahead won’t be easy, but with the right mindset, it’s yours to own.

Looking for extra motivation? Try and find a training partner or run club to go through the training cycle with. The difference will be immense and will make the training one of the most social parts of your week.

STEP TWO: BUILD YOUR BASE
New to running? Start simple. Running three to four days a week at an easy pace will help your body adjust.

Already a runner? Start levelling up. Gradually increase your mileage (no more than 10% per week) to build endurance while keeping injuries at bay.

Strength isn’t just for the gym. Core workouts and mobility drills will keep you stronger, more balanced, and ready for the long haul. Because a marathon isn’t just about your legs—it’s about everything working together in-step.

STEP THREE: PICK YOUR PLAN & STICK TO IT
When training for a marathon, structure = success.

Beginner? A 20-week plan gives your body time to adapt.

Experienced? A 16-week plan dials in endurance and speed.

But no matter how much you run before you start your marathon journey, a solid plan isn’t just about running, it’s about running smart:

• Long runs build endurance.
• Speed sessions (intervals, tempos, hills) unlock power.
• Recovery runs keep you moving without overloading your body.
• Rest days make you stronger, because every push needs a reset.
• You might be tempted to run as fast as you can right out the gate. When it comes to marathons, remember: go slower to go faster.

A good target in your training prior to a marathon is to have run 18-22 miles at a good solid effort. Running a full 26.2 miles in training isn’t always necessary, if 18-22 miles are relatively comfortable, the race day atmosphere will help you get to the finish line.

Find your rhythm. Stick with it. Watch the progress happen.

STEP FOUR: FUEL LIKE AN ATHLETE
Your body might not be a machine, but it still needs the right kind of fuel.

Carbs give you energy. Protein helps with muscle recovery. Hydration is everything, so waiting until you’re thirsty to drink is a rookie error. Sip water throughout the day, every day. On long runs, test out fuel: think gels and chews. Never gamble on something new at the start line—you never know how your body will react.

STEP FIVE: TRAIN YOUR MIND
Marathons aren’t just physical. They’re a mental exercise.

You’ll hit walls; you’ll question why you signed up. Visualizing will help you keep going, try and picture the start line, the course, the crowds and the finish. Feel it before you get there, so when the moment comes, your mind is as strong as your body. The pain is temporary but the high of finishing is forever.

STEP SIX: YOUR GEAR MATTERS
The right pair of running shoes can change the game, they can help reduce fatigue, boost efficiency, and even help you shave minutes off your time. The PUMA Deviate Elite 3 and Fast-R2 are a solid choice thanks to their advanced NITRO™ technology, offering superior responsiveness and cushioning for enhanced stability. But only wear these on race day if you have practiced running in them during the buildup to your race. Don’t get caught out—always use the same gear for at least a month before a race.

Moisture-wicking running gear will help you keep your cool. A watch or app can track your progress. Apps that track progress can also help keep you accountable. Find what gives you an edge and run with it.

STEP SEVEN: TAPERING & THE FINAL STRETCH
Cutting back before the big day might heels counterintuitive, but tapering (reducing mileage 2-3 weeks out) gives your body time to fully recover and peak on race day.

When the moment arrives, trust your training and stick to your pacing plan. Don’t get caught up in the hype and go out too fast. Let the energy of the crowd carry you but stay in control. Remember to enjoy the moment, this is what you trained for.

⁠Practice your race day routine the week prior to the race. Execute the same routine of an early morning, a good breakfast, being packed the night before, or even completing a similar travel to the race destination This will help smooth out any issues you may have on the actual race morning.

STEP EIGHT: EMBRACE THE CHALLENGE
This isn’t just a race, it’s a transformation.

It’s the early alarms and the sweat-soaked miles. The highs, the lows, the breakthroughs. It’s the runner’s high that hits mid-race, the fire in your legs at the final stretch, the euphoria when you cross the line knowing you gave everything.

Focus on enjoying the experience. Invite your friends and family to make it more of a social event and let their energy from the sidelines take you farther.

This is the moment where you unleash what’s inside you. Never forget what you’re running for: you.