Beginner Marathon Training Plan: 10 Types of Runs You Should Be Doing

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Starting your first half or full marathon training plan? Whether you’re gearing up for the Austin Marathon or another 13.1 or 26.2 adventure, the key to crossing that finish line is variety. Each run in your training toolkit serves a unique purpose—building endurance, sharpening speed, and keeping injuries at bay.
Let’s break down the 10 essential types of runs every beginner should know:

1. Long Runs – Build Your Distance Engine

Long runs are the heart of your weekly training. They build the endurance needed to cover the race distance. Keep the pace steady and conversational. It’s about time on your feet, not racing your watch.

2. Tempo Runs – Push Your Comfort Zone

Tempo runs help your body learn how to sustain effort over longer periods. Run at a “comfortably hard” pace—not sprinting, but definitely working. They train your mental grit and physical stamina for race day.

3. Interval Runs – Speed in Spurts

Intervals combine short bursts of faster running (1–5 minutes) with recovery periods. This boosts your cardiovascular fitness, running economy, and race pace tolerance. Think of them as your speed secret weapon.

4. Pick-Ups – Sprinkle in Speed

Add 15–60 second bursts of quicker running during your easy runs. Pick-ups help improve turnover and efficiency without the intensity of full-on intervals.

5. Easy Runs – Your Recovery Lifeline

These runs are gentle, relaxed, and critical for recovery. Keep the pace slow, breathe easy, and let your body bounce back. Spoiler: these miles matter just as much as your speed work.

6. Base Runs – Mileage That Matters

Base runs are your consistent, moderate-length runs. They aren’t super slow or super fast—just steady. These build your aerobic base and set the foundation for everything else.

7. Soft Tempo Runs – The Middle Ground

A notch below a true tempo run, soft tempos hover near marathon pace. They’re great for days when you want a steady effort without the strain of a full-throttle workout.

8. Post-Run Strides – Form Focus

Strides are short accelerations (20–30 seconds) done after an easy run. They’re not sprints, but fast and smooth. Great for improving form, leg turnover, and prepping your body for harder efforts.

9. Hill Repeats – Strength Without the Gym

Find a moderate hill and run hard up, then recover down. Repeat! Hill repeats build strength, power, and mental grit—perfect for making race-day climbs feel easy.

10. Recovery Runs – Move to Mend

Done the day after a tough workout, recovery runs help loosen up sore legs while keeping your mileage consistent. They’re super short and super slow—and super important.

Bonus Tips for Training Success

  • Warm up + cool down before and after every run.
  • Listen to your body. Rest is part of the plan.
  • Stay hydrated, fueled, and consistent.
  • Join a local group or training program for extra motivation—like those from Fleet Feet or RAW Running.

Ready to Run Austin?

Now that you know the 10 essential types of runs, you’re ready to build a smarter, stronger training plan. Whether your goal is 13.1 or 26.2, this variety will get you across the finish line—faster, healthier, and with a smile.

Our Favorite Training Apps to Help You Crush the Austin Marathon

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Hey runners! Whether you’re gearing up for your first Austin Marathon or chasing a shiny new PR, the right training app can seriously level up your game. We’ve rounded up our top training apps that keep workouts fun, effective, and perfectly tuned to help you confidently cross the Austin Marathon finish line.

 

1. Strava: Your Social Running CompanionStrava logo with an orange square containing a white and orange stylized "A" above the word "STRAVA" in bold, uppercase orange letters, perfect for marathon training or tracking your Austin Marathon progress with top training apps. Austin Marathon Half Marathon & 5K

If you run it but don’t Strava it, did it really happen? Strava is a favorite among runners everywhere, combining social media with excellent tracking features.

  • Why we love it: Connect with fellow Austin runners, explore new routes around Lady Bird Lake or the Barton Creek Greenbelt, and challenge yourself on local Strava segments. It’s ideal for building your Austin running community and boosting motivation.
  • Austin Marathon Bonus: Follow the Austin Marathon on Strava and connect with fellow trainees.

 

2. Nike Run Club: Personal Coaching at Your FingertipsBlack square with rounded corners featuring the white Nike swoosh logo above the bold white letters "NRC," which stands for Nike Run Club—a favorite among training apps for marathon runners, including those preparing for the Austin Marathon. Austin Marathon Half Marathon & 5K

Nike Run Club offers personalized training plans that adjust based on your progress and goals. Whether you’re preparing for your first Austin Marathon or aiming to speed up, Nike’s got your back.

  • Why we love it: Audio-guided runs from expert coaches and athletes keep your motivation high during those long Sunday loops around Town Lake.
  • Austin Marathon Bonus: Tailored marathon training plans designed specifically for handling Austin’s challenging hills and unique terrain.

 

3. Runkeeper: Simple (Yet Powerful) Training TrackerWhite silhouette of a person running on a blue background, with a circular logo resembling a swirl or an eye to the upper left—perfect for marathon training or celebrating your Austin Marathon journey. Austin Marathon Half Marathon & 5K

Runkeeper helps you effortlessly track your runs, set clear goals, and monitor progress, making it perfect for runners who prefer keeping things simple yet effective.

  • Why we love it: User-friendly interface, personalized training plans, and easy progress tracking ensure you stay focused without getting overwhelmed.
  • Austin Marathon Bonus: Use Runkeeper’s interval training options to practice pacing and tackle challenging hills like Congress Avenue and the Enfield Road climb.

 

4. MapMyRun: The Ultimate Route PlannerWhite icon of a person swimming, shown with one arm extended, on a blue circular background—perfect for those in marathon training or using training apps to prepare for events like the Austin Marathon. Austin Marathon Half Marathon & 5K

Brought to you by Under Armour, MapMyRun helps you find, plan, and track your runs with pinpoint precision.

  • Why we love it: Explore fresh Austin routes, accurately track distance, elevation, and pace, and make your training sessions more engaging.

 

 

5. Garmin Connect: Ideal for the Data-Driven RunnerGarmin Connect app icon featuring a large blue "C" and the word "GARMIN" above it, set against a split blue and dark gray background with rounded corners—perfect for Austin Marathon participants seeking top training apps. Austin Marathon Half Marathon & 5K

If diving deep into stats gets your heart racing, Garmin Connect seamlessly pairs with Garmin watches, unlocking advanced running metrics.

  • Why we love it: Analyze detailed metrics like pace, cadence, heart rate, VO₂ max, sleep, and recovery—everything you need to reach peak performance.
  • Austin Marathon Bonus: Fine-tune your pacing strategy using detailed data insights to confidently handle the ups and downs of Austin’s hilly course.

 

How to Choose the Best App for Your Austin Marathon Journey

When picking the perfect training app for your Austin Marathon prep, keep these factors in mind:

  • Goals: Need personalized coaching or prefer connecting with others? Select an app with tailored training programs or vibrant community features.
  • Device Compatibility: Ensure the app smoothly syncs with your favorite devices (smartphone, smartwatch, fitness trackers).
  • User Experience: Go for an app with a straightforward, intuitive interface that keeps you motivated rather than frustrated.
  • Austin-Specific Features: Opt for an app that integrates local running routes, communities, and addresses unique race-day conditions like hills and Texas weather.

Your Austin Marathon Training Just Got Easier (and More Fun!)

There you have it, Austin runners—our favorite training apps, designed to elevate your Austin Marathon preparation. No matter your running style or goals, there’s an app here to help you finish strong, smiling, and proud!

See you on the roads, Austin. Happy training and we can’t wait to cheer for you on marathon day!

Step by Step: How to Progress from the Statesman Cap10K to Conquering the Austin Marathon

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Embarking on the journey from participating in a 10K to running a full marathon is a thrilling challenge that many runners dream of accomplishing. The transition from the Statesman Cap10K, Austin’s iconic 10-kilometer race held every April, to the grand stage of the Austin Marathon is not just a leap in distance but a testament to a runner’s dedication, resilience, and passion for the sport. Here’s a comprehensive guide to help you make this significant transition successfully.

Step 1: Celebrate Your 10K Achievement, Then Set Your Marathon Goal

Completing the Statesman Cap10K is a significant accomplishment that should be celebrated. Take a moment to appreciate the hard work that got you here. Then, with the confidence gained from your 10K finish, set your sights on the Austin Marathon. Setting a clear goal for the marathon is crucial, whether it’s to finish, set a personal best, or simply enjoy the journey.

Step 2: Build a Solid Base

Before ramping up your mileage, it’s essential to have a strong running base. This means being comfortable with running at least 10 miles per week consistently before starting a specific marathon training program. This base will prepare your body for the increased volume and intensity in the coming months.

Step 3: Choose the Right Marathon Training Plan

Select a training plan that fits your current fitness level, schedule, and marathon goals. There are various plans available, ranging from beginner to advanced. A typical marathon training plan lasts 12-20 weeks, gradually increasing your mileage while incorporating rest or cross-training days to prevent injury.

Step 4: Gradually Increase Your Mileage

The key to successful marathon training is to increase your weekly mileage gradually. A general rule of thumb is not to increase your total weekly distance by more than 10% from week to week. This slow buildup helps minimize the risk of injury and allows your body to adapt to the longer distances.

Step 5: Include Long Runs in Your Training

Long runs are a cornerstone of marathon training. They help improve your endurance, mental toughness, and physical readiness for the marathon distance. Start with a distance that feels manageable and gradually increase it, aiming to complete at least one 20-mile run before race day.

 

Step 6: Incorporate Speed Work and Hill Training

While building endurance is crucial, incorporating speed work and hill training can significantly improve your performance. Interval training, tempo runs, and hill repeats can increase your running efficiency and strength, preparing you for the varied terrain of the Austin Marathon.

Step 7: Focus on Recovery and Nutrition

As your training intensifies, recovery becomes increasingly important. Prioritize post-run recovery, including stretching, foam rolling, and hydration. Nutrition also plays a crucial role in your training. Focus on a balanced diet rich in carbohydrates, proteins, and fats to fuel your runs and aid in recovery.

 

 

Step 8: Participate in a Half Marathon

Participating in a half marathon, like the 3M Half Marathon in January, is an excellent benchmark for your marathon training. It gives you a taste of race-day atmosphere and logistics while allowing you to assess your training progress and adjust your plan as necessary.

Step 9: Taper and Trust Your Training

In the final weeks before the marathon, begin to taper your mileage to allow your body to recover and be at its strongest on race day. Trust in your training, rest adequately, and focus on maintaining a positive mindset.

 

 

Step 10: Embrace the Marathon Experience

On race day, remember to run your own race. Start at a comfortable pace, stay hydrated, and enjoy the experience. The Austin Marathon is not just about the distance but about the community, the cheering crowds, and the personal journey of growth and achievement.

Transitioning from the Statesman Cap10K to the Austin Marathon is a journey filled with challenges, milestones, and unforgettable experiences. With dedication, the right training, and a love for running, you’ll cross the marathon finish line with a sense of accomplishment that’s beyond compare. Welcome to the marathon community, and see you at the start line!

Train with Fleet Feet to Run Your Strongest Austin Marathon

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Take Austin Marathon weekend to the next level when you train with Fleet Feet

Whether you’re registered for the 2022 Ascension Seton Austin Marathon or the KXAN Simple Health 5K, training with a group can be one of the most rewarding parts of your running journey. Groups provide camaraderie, friendship, and accountability that can help you achieve more than you might on your own. Check out all the benefits you’ll experience Austin Marathon weekend when you train with Fleet Feet. 

Go further together when you train with Fleet Feet.

“There’s nothing quite like a training group when you’re getting ready for a race,” says Kate Schwartz, a Fleet Feet runner in Asheville, NC. “My fellow runners and I really bond over our shared miles and tough workouts. We’re there to motivate each other and celebrate once the hard work is over. In my experience, training with a group is more fun and more meaningful than training alone.”

To help you tap into the “special sauce” of group training this year, Fleet Feet stores around the country will host marathon, half marathon, and 5K training groups specifically for Austin Marathon weekend. Training begins in November and December, depending on your race distance and store location. 

Plus, with a Fleet Feet VIP Austin Marathon weekend package, you get special access to race weekend perks, discounts, and exclusive merchandise that you can experience with all your newly-made running friends. Still not convinced? Here are three reasons to train with Fleet Feet.

Running friends are your best friends

A 2014 study confirmed the statement that “what doesn’t kill us makes us stronger.” Specifically, the study identified that shared pain brings people together. While this may sound extreme, its application to running makes sense. When we push each other through tough workouts (like Schwartz describes above), that experience helps us stick together. 

Train with Fleet Feet experience Austin Marathon weekend like never before.

What’s more, when it comes to long-distance training, the long run serves as some of the best intentional conversation time we can have. Especially when we run without headphones or other distractions. Runners say that these miles have a big impact on their lives.

“Several of my longest and most fruitful friendships have been molded over the course of many shared miles,” says Ari Perez of Fleet Feet Austin, who spearheaded Fleet Feet’s local partnership with the Austin Marathon. “Something about the shared challenge and humility brought forth by the fatigue of countless miles—it’s difficult to replicate but easy to understand by those who share in the experience. And that, to me, is the beauty of running.”

The group provides accountability

When our schedules are jam-packed or we’re exhausted, it can be hard to get motivated. And that’s OK. Meeting a group provides the built-in motivation we need to get in our first step. And, when we find ourselves grumbling about the work ahead, it’s helpful to know that others are there with us. 

In this blog about accountability from RUNGRL x Fleet Feet, two friends discuss how regularly running together helps them stay on top of their goals. 

Group running can make us happier and more connected

There hasn’t been as much social interaction due to the pandemic. Spending time outdoors with others elevates our mood and helps us find meaning, connection, and contentment. According to a leader in loneliness research, Dr. Julianne Holt-Lumstad, who spoke with Fleet Feet for a podcast all about how our running community can help us live longer, feeling a part of a group also helps you live longer. And it’s hard to beat that science.