From Couch to 5K to Chicago Marathon (and Everything I Wish I Knew Sooner)

If you had told me a decade ago that I’d run a full marathon — 26.2 miles, on purpose — I would have laughed while reaching for the TV remote and a snack. Then something shifted… I just wanted to see if I could do it. Not for a medal, not because I loved running (spoiler: I didn’t at first), but because it felt like the kind of challenge that could change me.

And it did.

It all started with a Couch to 5K program, which felt intimidating at first, but eventually gave me the confidence to lace up again. One 5K turned into a 10K. Then a half marathon. Then a triathlon. Then, somehow, I found myself standing at the starting line of the 2021 Chicago Marathon, wondering how I got there — and whether my legs had received the memo about this plan.

Marathon training for beginners isn’t glamorous. It’s sweaty, time-consuming, full of mental roadblocks, and shockingly emotional. If you let it be, it can also be transformative. So if you’re a complete beginner even just thinking about training for a marathon, this post is for you.

Let’s start at mile zero.

From Couch to Starting Line: My Beginner Story

I started with Couch to 5K, and I truly mean couch. At the time, running for 60 seconds felt like punishment. But the gradual, non-judgy way that the program eased me in made me feel like I could actually become a runner.

Once I made it through my first 5K, something unexpected happened: I didn’t hate it. I didn’t love it, but I wanted to keep going. Each new distance became a personal challenge, and by the time I signed up for the marathon, I’d developed a grudging respect for my own stubbornness.

What I didn’t expect? How much time it takes to train. Long runs can eat up your whole Saturday morning. But also — and this surprised me — those long hours running alone gave me space to unpack a lot of stuff in my head. Running became less about fitness and more about showing up for myself.

What to Wear (and What I Learned the Hard Way)

You don’t need fancy gear to start running, but a few key items can make a huge difference. Here’s what worked for me (and what didn’t):

What Worked:

• Brooks Ghost Running Shoes – Supportive, cushy, and didn’t chew up my feet on long runs.
• Short-Sleeved Athletic Tops – Way more comfortable than tank tops, especially to avoid chafing.
• My Favorite Running Shorts – Pockets are non-negotiable, people.
• My Go-To Socks – Moisture-wicking = blister prevention. Yes, I am a Millennial that supports ankle socks, TYSM.

What Didn’t:

• Cotton anything (traps sweat).
• Cute gear that doesn’t fit well (you’ll regret it at mile 9).
• Skipping Body Glide (trust me on this one — your armpits will never forgive you).

If you’re going the distance to run a marathon, I HIGHLY recommend that you do at least one long run in the gear you’re planning to wear on race day. Nothing new – not even under garments. I MEAN IT.

Training From 0 Miles: A Beginner-Friendly Guide

If you’re starting from zero, don’t panic. You don’t need to run every day (and you shouldn’t). What matters most is consistency, rest, and gradually building up your mileage.

Step 1: Ease In (Weeks 1–8)

Start with a Couch to 5K program — many are free (I linked to one below) and they’re brilliant for beginners:

• App: Couch to 5K App (iOS & Android)
• Duration: 3 runs per week, about 30 minutes
• Goal: Comfortably run 3.1 miles without stopping

Step 2: Build Your Base (Weeks 9–16)

Once you can run 3 miles, start increasing your long run by ~1 mile per week.

• Weekly schedule:
  • 1 long run
  • 1–2 easy runs
  • 1 cross-training day (bike, swim, walk)
  • 2 rest days

Don’t rush your progress — your body needs time to adapt.

Step 3: Choose Your Training Plan (Weeks 17–Race Day)

Here are a few FREE training plans for beginners:

• Hal Higdon’s Novice 1 Marathon Plan – Perfect if you want simple, steady progression.
• Nike Run Club App – Fully guided audio runs and plans tailored to your pace.
• Marathon Handbook Free Beginner Plan – Includes recovery weeks and gear tips.

Start this plan ~16–20 weeks before race day. The longest run will peak around 20 miles a few weeks before your race.

The Mental Game: Why Running Messes With Your Head (in a Good Way)

I didn’t expect to cry on a random Wednesday run at mile 7 — but it happened. And if you’re training for a marathon, odds are it’ll happen to you too.

Running gives you time, typically a lot of time alone. Time to think, time to feel, and time to heal. You’ll dig through the mental junk drawer whether you want to or not. You’ll come out lighter, more grounded, and way more confident!

Time Commitment: Be Prepared

The hardest part of training for me wasn’t the running — it was finding the time to run. Especially once the long runs hit 10+ miles. Your weekends (if not your weekdays) start revolving around water bottles, GU packets, and planning a couple of hours of solitude whether you went to dinner with friends the night before or not.

Here’s a rough estimate:

• Early weeks: 3–4 hours per week
• Peak training: 6–8+ hours per week
• Race week: Glorious taper time (less running, more overthinking)

Remember to give yourself a little grace when you’re trying to fit in your runs amongst this thing we call life. My personal rule was that I could skip if absolutely necessary, but I would never skip a long run.

Final Tips I Wish Someone Told Me

• Invest in a foam roller (your calves and IT bands will thank you)
• Fuel before and during long runs – banana + nut butter before, gels every 45 min during
• Chafing is real – Body Glide, deodorant, or Vaseline are your new best friends
• Don’t skip strength training – especially core and glutes
• Your first long run will suck. So will your second. It gets better. Keep going.

Marathon Day: You’ll Never Forget It

Crossing the finish line in Chicago in 2021 was surreal. Not because it was fast (it wasn’t), but because I did it. Every boring mile, every sore muscle, every doubt — it all led to that one unforgettable moment when I realized… I am a marathoner.

And if I can do it? You absolutely can.

Free Resources Recap:

• Couch to 5K: NHS Couch to 5K
• Hal Higdon’s Marathon Plans: halhigdon.com
• Nike Run Club App: nike.com/nrc-app
• Marathon Handbook: marathonhandbook.com

Final Word

Training for a marathon as a beginner isn’t just about running. It’s about learning how to stay committed when nobody’s watching. It’s about showing up — for yourself — mile after mile.

So whether you’re just thinking about it or already searching for a training plan, let me be the person yelling from the sidelines: You’ve got this!!!!!

Even if your “running shorts” are currently pajama pants. Especially then. Commit to yourself. I’m in your corner.