Before you know it, the 2026 Publix Atlanta Marathon will be here. And, if you want to be ready to complete this 26.2 mile race, now is the time to start preparing. Not sure where to begin, or what kind of schedule you should follow? Just check out this marathon training plan from Smyrna podiatrist Dr. Alvin Cowans.
First Know Your Health Baseline ![marathon runners on the street]()
Whether you’re training for a 5K race, or preparing yourself for a marathon, it’s important to check in with your body before ramping up your activity levels. To begin, make sure you address any underlying issues—if you have chronic heel pain or issues with your Achilles tendon, address them before training begins. Even if you don’t have existing foot pain, it’s worth coming into the office for a checkup before starting your marathon training plan. We can help you with everything from shoe selection to fittings for custom orthotics, setting you up for training success and to eventually cross that finish line—without worrying about running injuries!
Now, Ease into This Marathon Training Plan
With the Publix Atlanta Marathon coming up in March, now is a great time to begin training for the race—it will give you time to gradually adjust to running longer distances, without overstraining your body. Now, make sure you’re ready for a commitment: to get ready for a race of any length, you should plan to run three times each week, on non-consecutive days. And, when you’re working towards a 26.2 mile distance, some of those runs could last as long as three hours.
On days when you’re not running, you can allow your body to rest. But if you really want to build strength and stamina, you can engage in cross-training on those days. And that could take on several different forms, from strength training to different kinds of cardiovascular workouts.
How Marathon Runners Should Cross Train
Every week, plan to engage in two short runs and one longer run. (Never run two days in a row, or you’ll increase your risk for overuse injuries.) With each week that passes, you can gradually increase the distance of your long runs by up to 10%. The distances you run each week, and the pace at which you run them, will vary based on your current level of fitness. For individualized training plans, we suggest visiting this Strava platform.
Once you’ve got your running schedule secured, it’s time to focus on the days when you’re not logging the miles. On those days, we want you to rest completely, or to engage in different forms of cardio, along with weight-bearing exercises. This will help offset the repetitive impact of your runs, while building up the muscles that support your training. In turn, you’ll reduce your risk for shin splints, stress fractures, plantar fasciitis and other types of overuse injuries.
What are the best cardio workouts for marathoners? We’d love to see you hit the pool for cardiovascular exercise that puts no impact on your legs feet and ankles. But if you’re not in love with the water, you can also hop on the elliptical machine to get in your safe cardio fix.
In addition to cardio workouts, we want you to focus on strength training when you’re not running. Specifically, you should focus on building your core and lower body strength as part of your marathon training plan—incorporate side planks and planks, deadlifts, squats and lunges for maximum benefit. You can start with body weight for these moves, adding resistance bands if you choose. Then, as your strength builds, you can gradually increase the weight you bear while doing these moves, giving your body time to adjust to the added resistance to avoid injury.
Ready to start your marathon training plan so you can cross the finish line in March? Focus on the three key elements of our plan: rest days, strength training and gradual distance adjustments—and you’ll be well-positioned to meet your goal and become a marathon finisher.
But if you need a bit more support with your training, or if you need to address an existing injury before you start training, we’re here to help. Just reach out to our office by calling 770-727-0614 or by following this link to request an appointment. When you meet with Dr. Cowans, he can help set you up with the support you need to make it through your personalized marathon training plan without the hindrance of an injury.
