Whether you're running your first half marathon or aiming to PR your next full, this expert-backed guide from Olympian Philipp Pflieger covers everything you need—from training plans and technique tips to nutrition, mindset, and recovery strategies.
Planning your first half or full marathon? You're in the right place. This comprehensive guide walks you through every step of your journey—from the first training weeks to smart fuelling strategies, mental strength, and recovery after the big day. And because real advice from real athletes is invaluable, we asked former Olympic marathon runner Philipp Pflieger to share his personal training strategies.
Get ready for the run of your life—here's how to make it happen.
A solid training plan is the backbone of your marathon or half marathon journey. The earlier you start and the more gradual your build-up, the better. Olympian Philipp Pflieger recommends giving yourself at least six months of consistent running before starting a dedicated half marathon plan—and ideally a full year to prepare for a marathon.
Already have a base level of running experience? Then a 12-week plan might be enough. Either way, structure, realistic goals, and regular rest are non-negotiable.
If this is your first time training for a long-distance event, you might wonder: how often should I run? What types of runs do I need? And how do I fit everything into my schedule? Here are two sample weeks Philipp recommends—one for half marathon prep and one for marathon training:
Philipp adds: "We were taught early on to increase weekly volume carefully to avoid injury. I wouldn’t recommend more than a 10–15% increase per week." In other words: build gradually. If you run 20km in one week, aim for no more than 22–23km the next. Give your body time to adapt.
Your body needs varied training stimuli to improve—and rest to absorb those adaptations. That’s why periodisation is key. It means breaking your plan into distinct phases, each with a specific focus. You’ll move from base-building to race-specific workouts, and finally into tapering before race day.
The four key phases explained:
When you're starting out, it's easy to focus solely on logging kilometres—but running well is just as important as running often. Good technique and mobility can significantly improve your efficiency, reduce fatigue, and help you avoid common injuries. Just a few minutes of focused work each week can make a huge difference.
According to Philipp, many beginner runners fall into what he calls a “sitting” position—the upper body leans too far back and the hips aren't properly extended. This reduces your stride power and makes you less efficient. Add in too much rotation in the upper body, and you're burning unnecessary energy.
Technique training doesn’t need to be complicated. As little as 15 minutes before or after your run can already improve your form. Focus on a mix of core strength, coordination, and mobility exercises. Philipp’s go-to routine includes:
Running drills are a series of classic running drills designed to help you refine your movement patterns. Here are a few key drills:
Mobility work keeps your joints and muscles moving freely—especially your hips, spine and ankles. That’s key for preventing injuries and improving your running mechanics. Try:
"I include running drills and swing exercises two to three times a week. I use them as a warm-up before harder sessions—together with dynamic mobility work."
What you eat is just as important as how you train. A smart nutrition strategy can improve your energy levels, speed up recovery, and help you stay consistent throughout your training plan. Whether you're heading out for an easy jog or tackling your longest run yet, what you put on your plate matters.
"AG1, a double espresso, and porridge with water, banana, honey and cinnamon—that combo always works for me." Philipp keeps his nutrition simple but intentional—and recommends focusing on these fundamentals:
"AG1 has been part of my daily routine for 3.5 years for a reason. A strong immune system and consistent energy levels are essential when training regularly over a long period."
The more you train, the more fuel you’ll need—especially on days with long runs or high-intensity sessions. Don’t shy away from adding extra calories in the form of nutrient-dense meals and snacks.
"About four days out from the marathon, I start to cut back on protein and veg and focus fully on increasing carbs. That’s the key to showing up race-ready."
Example meals: Pasta with tomato sauce and white bread, porridge with banana and honey, or oven-roasted potatoes with a drizzle of olive oil.
Your legs will carry you across the finish line—but it’s your mindset that gets you to the start. Mental strength is one of the most underrated aspects of marathon prep, especially for beginners. It’s not about being motivated every single day. It’s about learning how to stay consistent even when things get tough.
There will be days when heading out for a run feels like the last thing you want to do. Not every session will feel great. That’s normal. What matters is how you respond. Philipp draws on his years of pro experience to stay grounded:
"Over the years I’ve learned to see bad sessions and self-doubt as part of the journey. One run—good or bad—isn’t what matters. It’s about staying disciplined and consistent over the course of a 12-week plan."
Don’t underestimate the power of visualisation. On tough days—and especially in the final stretch—a simple mental exercise can go a long way: close your eyes and picture yourself crossing the finish line. Arms raised, full of pride and emotion. That powerful image can help you reconnect with your ‘why’ and stay focused when motivation dips. And when race day finally comes, those pre-race nerves? They're not your enemy. Feeling nervous means it matters to you—and that rush of adrenaline is your body's way of getting ready to perform. Use it to your advantage.
"Nerves and tension before a race are totally normal. It means you care. That adrenaline will help you perform. Think about everything you’ve done to get to that start line. Be proud—and enjoy the race. It’s your reward for the hard work."
A Pro Runner’s Mindset
You won’t always feel motivated—show up anyway
Don’t overthink one bad session—consistency wins
Visualisation is a powerful motivator
Nervous = focused: channel that energy
Remember why you started—and how far you’ve come
You’ve trained for weeks—now it’s time for the finishing touches. The final 48 hours before race day are all about staying calm, fuelling up, and sticking to what you know. Routine gives you control, and control brings confidence. Philipp agrees: "Two days before the race, I do absolutely nothing—that’s my complete rest day. I put my feet up, check my gear again, and continue my carb-loading."
The #1 mistake to avoid on race day?
"A common mistake I see: people trying something new on race day—new breakfast, new shoes, new gels. Don’t do it. Use what you’ve tested over the last 12 weeks."
Crossing the finish line might feel like the end—but what you do afterwards plays a big role in how you feel the next day (and the days after that). Recovery isn’t just about rest. It’s an active process that helps your body repair, reset, and get stronger for whatever’s next.
Your body is in overdrive after a race. The sooner you give it what it needs—fluids, protein, and calm—the better you’ll bounce back. Think of it as your post-race ritual: drink, eat, relax.
"Ideally, I have a recovery shake within 20 minutes of the race, followed by a hot bath at the hotel and, if possible, a massage that same day. In 9 out of 10 cases, my first proper meal after a marathon is a burger, fries, and a beer—it’s food for the soul."
No need to obsess over macros here. Your body needs replenishment—and yes, joy counts too. A mix of carbs, protein, and fat is a great way to refuel. If you can, aim for a few high-quality servings of protein throughout the day—whether it’s a shake, eggs, Greek yoghurt, or a warm meal. Optimising protein intake in the first 24 hours really boosts muscle recovery.
You’ve got this. Whether you're tackling a half or full marathon, the right mindset, consistent training, and a bit of strategy will get you to the finish line feeling strong.
Your Training Journey Simplified
Start Early: Give yourself 6–12 months to prepare, depending on your goal.
Follow a Plan: Structure your training week with runs, strength work, and recovery.
Train in Phases: Move through base, build, intensity, and taper periods.
Focus on Form: Use drills and mobility to improve technique and prevent injury.
Fuel Smart: Carbs for energy, protein for recovery, and micronutrients for overall health.
Nail Your Nutrition: Eat more on big training days and practise race-day fuelling.
Philipp Pflieger is a professional long-distance runner and Olympian with over 15 years of elite racing experience. He represented Germany in the marathon at the 2016 Olympic Games in Rio and has competed in multiple World and European Championships. With a personal best of 2:12 in the marathon, Philipp combines firsthand race experience with deep training knowledge. Today, he shares his expertise to help runners of all levels train smarter, improve performance, and stay injury-free.
Build Mental Strength: Stay consistent, use visualisation, and embrace nerves.
Prep for Race Day: Stick to your routine, rest up, and avoid last-minute changes.
Recover Well: Refuel, rehydrate, move gently, and prioritise sleep.
Celebrate Your Effort: You’ve trained hard—now enjoy the moment. Be proud!
