Marathon Ready: Simple Plans + Game-Changing Gear from BPRunning

Thinking about 26.2? Keep it simple. Choose a plan, fuel smart, recover well—and gear up with our bestsellers to feel great from your first mile to the finish line.

Pick your plan

- First Marathon (16 weeks): 4 easy runs, 1 long run, 2 rest days. Start comfy at ~6 miles and build steadily.
- Sub-5:00 (≈11:27/mi): 24–45 miles/week; easy runs, gentle tempos, long slow distance.
- Sub-4:30 (≈9:33/mi): 5–6 run days; long run 8 → 20 miles; add intervals + tempo.
- Sub-4:00 (≈9:09/mi): 10 → 48 miles/week; long run up to 22 miles.
- Sub-3:30 (≈8:00/mi): 32 → 52 miles/week; hills, tempo, intervals.
- Sub-3:00 (≈6:52/mi): Peak ~56 miles/week; focused speedwork + goal-pace long runs.
Pro tip: Consistency beats perfection. Swap days when life happens and protect recovery.

 Race-day wear, simplified

- Shoes: 300–500 miles per pair; break in race shoes well before race day.
- Apparel: Sweat-wicking layers; go water-resistant if rain is likely.
- Tech: A GPS watch helps hit pace and manage splits.
- Socks: Blister-resistant, moisture-wicking.

 Fueling basics

- Before: Carb-focused (banana, oatmeal, bagel, honey).
- During long runs: After 60 minutes, take ~30g carbs every 30–45 minutes (gels/chews) and hydrate.
- After: Protein + carbs + electrolytes; include anti-inflammatory foods.
Practice your race fuel in training—never try new fuel on race day.

 When training feels tough

- Normal: Some discomfort on speed, tempo, and long days.
- Red flags: Sharp pain, lingering soreness, extreme fatigue. Add rest or cross-train, then reassess.
- Missed a workout? It’s okay. Keep your long run; skip or swap the rest.

 Post-marathon recovery

- Prioritize sleep.
- Gentle movement: walking, light stretching, yoga, foam rolling, or compression.
- Ease back in; cross-train before resuming harder efforts.

 BPRunning best-sellers to boost your training

- Carbon Fiber Sport Insoles: Lightweight support and snappy energy return to keep your form crisp late in the race. 
- Thick-Soled Non-Slip Recovery Slippers (Arch Support): Slide into shock-absorbing comfort after long runs and race day. 
- Barefoot Five-Finger Sports Sock Shoes: Great for foot-strength drills, mobility work, and recovery walks—enhance proprioception while staying protected. 

Quick checklist for 26.2

- Daily trainers + race-day shoes
- Technical tops/shorts/tights + weather-ready layers
- Anti-chafe, socks, hat/visor
- Gels/chews + handheld or vest + electrolytes
- Recovery tools (foam roller, massage ball) + recovery slippers
- Optional: Carbon insoles for extra snap and support

 Your next steps

- Choose your plan above.
- Gear up at BPRunning
- Start today—your strongest marathon starts with one focused mile.