Half Marathon/ Marathon Guide // Lesson 1 - Defining your individual goal
Do you want to run your first half marathon or even marathon? In our comprehensive guide you will learn everything about half marathons and marathons. Lesson 1 is all about "Defining your individual goal"
Why is a running goal important?
A clear goal helps you to keep your motivation high, structure your training and make your progress measurable. Whether you simply want to get fitter, complete your first 5-kilometer run or are preparing for a half marathon or marathon - setting the right goals is crucial. Without a specific goal, there is a risk that you will get bogged down, give up too quickly or your training will be unstructured. However, it is also important that you set measurable goals that you can achieve within a certain period of time.
A half marathon or marathon requires even more targeted preparation than shorter distances. A successful half marathon or even marathon requires a long-term, comprehensive training plan, the right equipment and a conscious diet.
Example: Anna has set herself the goal of running her first half marathon in 12 weeks. At the moment she can easily manage 5 km, so she starts a training plan that gradually increases her running distances.
Benefits of setting goals:
- Motivation : A fixed goal gives you a reason to train regularly and stick with it.
- Structure : You can tailor your training to your goal and plan your progress.
- Measuring success : Clear milestones help you see how far you have come.
- Injury prevention : With a clear plan you can avoid overloading and typical beginner mistakes.
- Increased self-confidence : Achieving intermediate goals gives you the feeling that you are on the right track.
- Long-term health : Regular running training strengthens the cardiovascular system, muscles and immune system.
How do you choose your goal?
Choosing the right goal depends on several factors:
- Your current fitness level : Are you a complete beginner or do you already have running experience? Start realistically to avoid overexertion.
- Your schedule : How much time can you realistically devote to training each week? Don't plan too ambitiously, but rather in a way that will allow you to stick with it in the long term.
- Personal motivation : Do you want to run a certain distance or improve your personal best? Set yourself measurable and achievable goals.
- Health considerations : Consult a doctor if you have any health concerns or have had a long break from sport.
Example: Tom has already completed several 10 km runs and now wants to prepare for his first marathon. He is planning a six-month training program with weekly long runs and targeted interval training. Beforehand, he has had his health checked by a doctor.
Collapsible content
A half marathon (21.1 km) is a popular challenge for many runners who want to progress. It is ideal for those who have already mastered shorter distances and want to take on a more challenging but doable course. The training period is usually between 10 and 16 weeks , depending on the starting level.
Important factors for half marathon preparation:
- Regular training (3-4 runs per week) : Slow increase in the number of kilometers
- Slow, long runs : To improve endurance
- Interval training : To increase speed and performance
- Nutrition & Hydration : A balanced diet with carbohydrates, proteins and fats and adequate fluid intake are crucial
- Regeneration : Plan enough sleep, stretching exercises and rest days. Pay close attention to your body's signals!
Example: Lisa wants to run her first half marathon. She starts with a 12-week plan and increases her long runs by 1-2 km per week. She also takes 2-3 rest days per week so as not to overstress her body.
A marathon (42.195 km) is an extremely demanding challenge that requires months of targeted preparation. The training effort is considerably higher than for a half marathon, as the body must be prepared not only for long distances, but also for the high level of exertion. The training period is usually between 16 and 24 weeks.
Important factors for marathon preparation:
- Consistent training (4-5 runs per week) : combination of long runs, intervals and tempo runs
- Long runs of 30+ km : To get the body used to the continuous strain
- Mental preparation : A marathon requires not only physical but also mental strength
- Detailed race strategy : When do I eat and drink? How do I keep my pace constant?
- Injury prevention : Strengthening the muscles through additional strength training and stretching programs
-
Regeneration : Plan enough sleep, stretching exercises and rest days. Pay close attention to your body's signals!
Example: Max has decided to run his first marathon. His goal: to finish in under four hours. To achieve this, he is planning a structured 20-week training program with specific units.
First steps: How to start
- Define your goal clearly : Choose a realistic distance and time frame. Write down your goal and hang it in a visible place.
- Create a training plan : Structure your training with a mix of running, recovery and additional strength training. You can find out exactly how to do this in lesson 2 of our guide.
- Increase gradually : Increase distances and intensity slowly to avoid injury.
- Choosing equipment : The right running clothes are crucial – discover our running collection here .
- Adjust your diet : A balanced diet with sufficient carbohydrates, proteins and healthy fats supports your training.
- Mental preparation : Use visualization techniques and self-motivation to stay on track.
- Plan test competitions : A dress rehearsal over shorter distances helps to experience the feeling of competition.
Tools & Aids for your Training
- Running apps : Strava, Nike Run Club, Adidas Running – help you track your progress.
- GPS watches : Garmin, Polar, Apple Watch – ideal for precise speed and distance measurement.
- Route planning & navigation : Komoot, Google Maps or special running portals help with route planning.
- Running shoe advice : Suitable running shoes can be crucial for your running training and injury prevention. It's best to get advice from a specialist shop!
Conclusion
A clear running goal will help you stay motivated and make your training effective. Choose your goal carefully, plan step by step and use helpful tools to measure your progress. In addition to the right training plan, nutrition, regeneration and mental strength also play an important role. Start slowly, stay consistent and have fun running!
A half marathon is a great challenge for advanced runners who want to take on a new distance. A marathon, on the other hand, is a real long-term project that requires patience, discipline and intensive preparation. Both goals are achievable if you train in a structured way and listen to your body.
Next lesson: Your training plan (week by week)
