Whether you want to bank your first marathon, or you're looking to improve your personal best, there are a host of factors that all tie together. From optimising your training, to nailing your recovery, if you can master the following items, you'll be moving in the right direction!

Your weekly mileage is an important area to consider when training towards your marathon and the amount of miles you start with will depend on your previous running experience and current fitness levels. Here's what to bear in mind:

Not sure what mileage to start with? Your Runna plan sets the perfect mileage for you, helping you build endurance safely and sustainably.

Easy runs are often the most neglected part of marathon. The biggest mistake you can make when training for a marathon is running all of your training sessions as all-out efforts. Running slowly when you're aiming to run faster feels counter-intuitive, however it's for a good reason. Running fast for all of your training builds excessive amounts of fatigue and your legs will feel heavy all the time. It also increases your injury risk and means your recovery times between sessions will be much longer than they need to be.

There is no set pace for easy runs but the slower the better! By spending most of your runs running slower and easier, it means you can still build your leg strength and endurance but also feel fresher for your quality speed sessions. Like they say, it's quality over quantity. A popular rule to bear in mind is the 80/20 rule; you should be looking to spend 80% of your time doing easy running and only 20% of your time training at or above threshold pace.

With a goal like a marathon, it's crucial to build up your endurance with long runs. The length of your first long run at the start of your marathon training will be different for everyone, depending on your starting fitness level and running experience. Each week, you should aim to increase the distance of your long run slightly.

Your Runna plan gradually builds the distance of your long runs based on your starting fitness level so you can get stronger and more confident each week.

Depending on the other running sessions you have in your week, some of your long runs will be at a steady, conversational pace. These types of long runs are all about spending time on your feet, so keep it gentle!

A progressive long run is when you start steady and gradually pick up the pace, saving your quickest sections until the end. These types of long runs are great for practicing your pacing and getting your body used to running at faster paces on tired legs at the end of your runs (very beneficial for marathon training).

Whether you need to run the entire marathon distance when training for a marathon is a commonly asked question, and the answer is different for everyone. We recommend gradually working up to around 75-80% of that marathon distance. The most important thing is to familiarise your body with running for longer periods in a sustainable way.

Even if you aren’t going after a set marathon time and just aiming to cross the finish line, speed work makes you a stronger runner and improves running form. Ultimately to run faster, you need to start practicing quicker paces in training. To do this you need to do two particular types of training sessions: Tempo and Interval sessions. An Interval session is typically where you run faster than you can run continuously for, with true rest periods (walking!) in between.

This forces your body to adapt to running at these faster speeds and as a result, the pace you can run continuously for will increase proportionally. As well as running faster for short periods of time, you should aim to build up your tolerance for running at faster speeds for longer (speed endurance) and this is where Tempo sessions come in. Here you'll run at slightly faster speeds, but for longer, continuous periods of time.

Not all of your marathon fitness has to come from running. Adding cross-training to your plan can reduce injury risk by giving your joints and muscles a break from the high impact of running. For runners, cross-training options can include cycling, elliptical, rowing or swimming, but we would advise you do what you enjoy the most.

Swapping out a running session for an alternative if your muscles feel particularly sore can provide your body with some relief, whilst still challenging your aerobic fitness. You can convert your running sessions to non-impact activities within the Runna app.

To help your body adapt to the hard training and also recover properly to avoid injuries, there are some essential factors that you should be prioritising. Firstly, sleep; aim for a consistent 8 hours of sleep every night. Secondly, whether it's pilates, yoga or simply stretching, you should look do to at least some mobility work each week. You can seamlessly add mobility sessions to your Runna plan.

Other ways to optimise your recovery include using at-home massage tools such as a massage gun or foam roller. Listen to your body throughout your training and be prepared to take an extra day of rest or move the sessions around within a week if you find that you need a little extra recovery.

To get faster and stronger at your marathon, you'll need to nail your training sessions but also make sure you're fuelling your recovery and making health-conscious nutrition choices! To help optimise your recovery, look to keep your protein high, take on plenty of carbs before your tougher sessions, and if you're looking to really push the pace or distance, don't be afraid to experiment with caffeine too.

Your running shoes are a huge part of your marathon training and investing in a good pair will help protect your body from the repetitive impact with the ground. We recommend going to a shoe shop that specialises in running shoes and has a treadmill in-store so that you can test a few different pairs.

With the high amount of mileage involved in marathon training, we highly recommend having at least two pairs of running shoes to alternate between to reduce repetitive stress patterns on your feet and joints. Different types of running shoes are designed to support you on different types of runs. Our guide to shoe rotations is a great place to start if you're not sure on what additional running shoe to try.

If you're chasing a new personal best time, you could even look to invest in a light, carbon-assisted pair of shoes!

One of the hardest parts of marathon training is being consistent and holding yourself accountable. Try to start off by developing a routine around your running and get used to getting out that door three, four or more times per week.

Look to put your running sessions in your calendar/diary to help integrate them into your day-to-day. We also suggest tracking your progress as you go and using this as a tool to look back on how far you've come and motivate yourself to lace up for those harder sessions.

Learn how pro marathon runner, Phily Bowden, manages marathon training and life in this episode of the Runna podcast!

Look to make your training social, from telling your close friends your goals, to joining a community of runners either online or in your local area, to organising to run with people that you know.

The very best way to stay accountable is to hit 'sign up'. It might feel daunting, but entering your chosen marathon makes your goal real and gives you a countdown to focus on.

With Races by Runna, you can filter by location, date, temperature, elevation (and more) to find the perfect marathon for you. You'll then be able to join an in-app community of runners doing the same marathon, so you can get the extra motivation you need on tap.

Committing to your first marathon is something to be hugely proud of. A pacing strategy will help you stay strong through all 26.2 miles.

On the day, Runna provides you with pacing cues to help keep you on track, all the way to the finish line.

Finally, maybe the best thing you can do to level up your running is follow a plan! A good plan will take care of everything that we've mentioned in this article, from setting out all of the sessions for you, automatically adjusting your mileage, incorporating deloads, and balancing the right types of running for your ability.