The 4 Biggest Mistakes Runners Make When Training for a Marathon (And How to Avoid Them)
Mistake #1: Following a Generic Marathon Training Plan
Although many online plans technically have great workouts, these workouts are often not being done at incorrect paces for the fitness level of the runner. The result? Burnout, plateaus, or injury. In my experience, running at incorrect paces (usually too fast) has been the reason many runners feel like they struggling with motivation in training. However, training at the correct paces for various workout results greater energy (and motivation) to train.
The Fix: Periodized Training Based on Science (and use your correct pace!)
An ideal marathon training program is built on a structured progression through:
VO₂ Max Workouts (5K pace): Increase aerobic power and speed.
Threshold Intervals (10K pace): Improve lactate clearance and fatigue resistance.
Tempo Runs (Half marathon pace): Build sustained effort and mental stamina.
Marathon Pace Running: Dial in pacing and running economy.
💡 Why it Works
A properly structured marathon running plan that periodizes different adaptations based on pace and effort improves long-term fitness while reducing injury risk. Learn more about why these paces matter and how to find your own training pace here.
Mistake #2: Skipping Strength Training—or Doing the Wrong Kind
Strength training for runners is often skipped or not progressive enough to create adaptation. Specifically, many of the runners I work with have never really trained their glutes and/ or hamstrings and have struggled with reoccurring injuries in previous marathon builds.
A running strength training plan that will benefit you in the marathon should include:
Single-leg glute-focused exercises (e.g., step-ups, single-leg RDLs)
Core stability work for posture and control
Progressive overload built into each phase (e.g., you use more weight or resistance as you get stronger)
💡 Why it Works
Strength training plays a key role in reducing injury risk by building a more resilient body—so you can train harder, run faster, and recover better without constant setbacks. It also improves your running economy, helping you use less energy at any given pace. Glute strength in particular is essential for long-distance runners, providing the stability and power needed during longer efforts. Weak or imbalanced glutes are one of the most common contributors to overuse injuries in runners.
Mistake #3: Poor Recovery/ Overtraining
As fitness improves, I have seen runners pick up the pace on easy runs, push intervals to be faster than intended or skip recovery weeks —simply because they can. But that’s a fast track to burnout and overtraining.
The Fix: Follow the Program Without The Added Intensity
A marathon plan should outline clear pace guidance or effort guidelines for each workout
Easy runs: a conversational pace (ignore pace)
Recovery days: Even slower, especially after hard workouts
Cutback weeks: Built in every 3–4 weeks where normal volume + intensity is significantly reduced
Listen to your body: For all workouts at anytime in a training cycle - if something is feeling off or you feel extremely fatigued, it’s time to take an extra rest day!
💡 Why it Works
Your speed and endurance is built on recovery days. Training intensity that is too high all the time can not only diminish the effort you can put into your speed days but also leave you more susceptible to burn out, chronic injuries and hormonal imbalances. Studies show polarized training (hard days hard, easy days easy) is optimal for endurance.
Mistake #4: Poor Fueling Strategy—Before, During, and After Long Runs
This is one of the most common reasons runners underperform. Inadequate fuelling can sabotage both training progress and race day.
The Fix: Fuelling for Recovery and Race-Day Performance
Daily Nutrition
Protein: 1.8–2g per kg body weight per day to repair muscle damage
Carbs and fats: Adequate intake to support energy needs and hormone health
Post-run fueling: Carb + protein combo within 60 minutes of big efforts if next workout occurs in < 24hrs
In-Race Fuel Strategy
Plan and test your nutrition in long runs
Avoid trying anything new on race day
Know your carb intake target (30–60g per hour for marathons) (1 gel every 30 mins)
💡 Why it Works
Fuel supports both performance and adaptation. fuelling during training reduces glycogen stores, increases fatigue, and delays muscle recovery
Ready to Train Smarter for Your Marathon?
If you're targeting a Fall 2025 marathon, our new group coaching program launching June 1st offers a structured, evidence-based approach to getting marathon-ready—without 1-1 pricing.
Starts June 1st — join now to secure your spot!