Running and endurance
Marathon
26.2 miles of grit, training and celebration.
- Very hardintensity
- ~685kcal per hour
- Low costbudget
- Highimpact
Is marathon right for you?
26.2 miles of grit, training and celebration. It is a very hard-intensity, high impact activity that you can do outdoors, on your own or in a group. Expect to burn around 685 calories an hour, based on a 70 kg person.
Takes some practice. Expect to spend up to about £20 a month.
Why try marathon
- Improves fitness. It raises your heart rate and builds stamina.
- Burns calories. At around 685 kcal an hour it can help with weight loss alongside a balanced diet.
How to start marathon
Run a half marathon first, then follow an 18-week marathon plan.
Get the basics: running shoes. Borrow or hire before you buy.
Join a beginners' session or go with someone who can show you the basics.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 1 | 45 | Learn the basics and keep every session easy. |
| 2 | 1 | 60 | Repeat last week and add a little time. |
| 3 | 2 | 75 | Add a session or make one a bit harder. |
| 4 | 2 | 90 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
Similar activities
Running and endurance
Run walk
Alternate running and walking to go further, more comfortably.
Running and endurance
Treadmill running
Run whatever the weather, at a pace you control.
Running and endurance
Hill sprints
Short, hard bursts up a hill to build speed and power.
Running and endurance
Duathlon
Run, bike, run in one race, no swimming needed.
Running and endurance
Aquathlon
Swim then run in one short race.
Running and endurance
Race walking
Walk as fast as you can with strict technique.
Not sure marathon is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.