Marathon Training Tips With Coach Nicole
More Than Just a Running Coach
Nichole isn’t your average trainer. As the founder of On The Run L.L.C., she brings an impressive toolkit to every runner she coaches.
Nichole has put together some excellent training tips and will be adding new information each week leading up to the race. These tips are meant to help runners at any stage in the game.
Week 1: Your 12-Week Marathon Journey Starts Now
12 Weeks to Race Day
For many runners, the desire to run a Half or Full Marathon is a personal challenge—whether that’s checking off a bucket list goal, chasing a personal record, picking up a new challenge, or raising awareness for a charity.
Whatever your reason, hold onto it. Write it down. Revisit it when training gets tough. That “why” will carry you across the finish line on April 19th.
Where You Are Right Now
With just 12 weeks until race day, we’re past the base-building phase and moving into focused marathon training. The good news? Twelve weeks is plenty of time to prepare if you’re strategic and consistent.
Here’s what successful training looks like at this stage:
✅ Running 3-4 times per week minimum — consistency is your best friend
✅ Building your weekly mileage gradually — avoid the temptation to do too much, too soon
✅ Incorporating one long run per week — this is where your endurance grows
✅ Listening to your body — rest days and recovery are part of the training, not optional
For newer runners:
If you’re not quite at 3-4 runs per week yet, start now. Focus on building duration in your easy aerobic zone (you should be able to hold a conversation while running). Aim for 10-15 miles per week as your foundation, then gradually increase from there.
For experienced runners:
You know the drill—but don’t skip the basics. Dial in your form, stay consistent, and remember that smart training beats hard training every time.
What’s Coming
Over the next 12 weeks, you’ll receive weekly emails packed with tips and strategies to get you to the start line strong and confident. We’ll cover:
- Nutrition and fueling strategies
- Clothing and gear essentials
- Hydration plans
- Form and injury prevention
- Training plan guidance
One Important Note:
Prior to starting any training program, make sure to consult with a physician—especially if you’re new to distance running or have any health concerns.
You’ve got this, Jersey City. Let’s make these 12 weeks count.
See you at the finish line on April 19th! 🏃♀️🏃♂️
Week 2: Build Your Foundation — Base Building for Marathon Success
11 Weeks to Race Day
As we move into the early weeks of training, now is the perfect time to get ahead before long runs start to feel overwhelming. You’ve committed to this journey—now let’s make sure your body is ready for what’s ahead.
Understanding Base Building
Every solid training plan includes a phase called base building. While traditional base building typically spans 8-16 weeks, depending on fitness level, we’re focusing on the principles that matter most right now: gradually preparing your body for increased mileage, improved endurance, better running form, and the consistency of running 3-4 times per week.
Think of base building like constructing a house: A strong foundation makes everything else more stable and sustainable. Without it, you’re building on shaky ground.
Your Body Needs Time to Adapt
Here’s something crucial to understand: adding something new to your routine often takes 6-8 weeks for your body to truly adapt.
Starting now—even with short run/walks or easy efforts—means those first longer runs in a few weeks will feel much more manageable. You’re not just logging miles; you’re teaching your muscles, tendons, ligaments, and cardiovascular system how to handle the demands of marathon training.
Practical Strategies to Build Your Base
If you’re feeling intimidated by the training ahead, try these approaches:
Break Your Runs into Manageable Pieces
Don’t think about the full distance. Instead:
- Focus on time instead of distance — “I’ll run for 20 minutes” feels less daunting than “I need to run 3 miles.”
- Use structured run/walk intervals — There’s zero shame in walking. Elite marathoners use run/walk strategies, too!
- Start small — Even getting outside for a walk counts as building your aerobic base
Use Mental Checkpoints
Your mind quits before your body does. Make runs mentally manageable:
- Run to the next tree, mailbox, or street corner
- Tell yourself, “just one more block”
- Focus on getting through each mile, not the entire run
Try Run/Walk Intervals
A simple, proven method: 1 minute running / 1 minute walking for 30 minutes.
This approach helps you:
- Ease out of your comfort zone gradually
- Build confidence without overwhelming your body
- Develop consistency (the real key to marathon success)
- Reduce injury risk while still building fitness
When Motivation Dips
Let’s be honest—there will be days when you don’t feel like running. When that happens:
Reconnect with your WHY.
Why did you sign up for this race? What will it mean to cross that finish line on April 19th?
Write it down. Keep it visible. Let that reason guide your next step—even if that step is just lacing up your shoes and walking out the door.
You’re Building Something Big
Remember: every run counts. Every walk counts. Every time you show up, even when you don’t feel like it, you’re building not just physical endurance but mental toughness.
You’re not just training for a race—you’re proving to yourself what you’re capable of.
You’re building something big, one run at a time. We can’t wait to see you all crossing the finish line on April 19th! 🏁
Need Personalized Guidance?
Training for a marathon is challenging, but you don’t have to do it alone. Coach Nicole offers personalized 1:1 coaching tailored to your goals, fitness level, and schedule.
Questions about your training?
📧 Email: nicole@ontherunnd.com
Ready for personalized coaching?
📝 Apply for 1:1 Coaching with Coach Nicole:
👉 https://form.jotform.com/242906347455159
Week 3: Training in the Cold — Gear Up for Winter Running
10 Weeks to Race Day
The marathon season is upon us, and with it comes training through the colder months. Whether you’re facing 40-degree mornings or sub-freezing temps, the right gear and strategy will keep you consistent and injury-free.
Here’s what you need to know about cold-weather running.
The Golden Rule: Dress 20 Degrees Warmer
When dressing for a cold run, dress as if it’s 20 degrees warmer than the actual temperature.
Why? Your body heats up fast once you start moving. If it’s 40°F outside, dress like it’s 60°F. This prevents overheating while ensuring you’re not freezing at the start.
Always cover your extremities — hands, ears, and neck lose heat the fastest.
Cold Weather Layering Guide
50°F and Above
- Sports bra or tank top
- Short-sleeve shirt
- Shorts or light tights
40°F – 50°F
- Base layer: Moisture-wicking long sleeve
- Full-length tights
- Light gloves (optional)
30°F – 40°F
- Accessories layer: Add gloves, hat, and neck covering
- Consider a lightweight running jacket
20°F and Below
- Thermal + protective layer: Fleece top and running pants
- Insulated running jacket
- Thermal gloves (try hand warmers inside!)
- Winter hat or headband covering ears
- Neck gaiter or buff
Essential Cold Weather Tips
Warm Up Indoors First
Don’t skip this. Spend 10-15 minutes warming up inside before heading out. Do dynamic stretches, jumping jacks, or light jogging in place to get your heart rate up and muscles warm. Going from a warm house straight into freezing temps is a shock to your system.
Layer Strategically
You should feel slightly chilly when you first step outside. If you’re perfectly comfortable at the start, you’ll be overheating by mile 2.
Layers let you adjust: As you warm up, you can remove a layer and tie it around your waist or stash it. Better to have the option than be stuck sweating or shivering.
Protect Your Extremities
- Hands: Lightweight gloves for 40°F, insulated gloves for below freezing. Hand warmers are a game-changer.
- Head: A Dri-Fit headband covering your ears or a lightweight hat works for most temps. Below 20°F, go with a thicker beanie.
- Neck: A buff or neck gaiter prevents cold air from hitting your chest and makes breathing easier.
Choose the Right Fabrics
- Compression tights and long sleeves help regulate blood flow and keep muscles warm
- Moisture-wicking materials are essential — cotton holds sweat and makes you colder
- Reflective gear is crucial since winter means darker mornings and evenings
Adjust for Snow and Ice
Snow on the ground? Ice on the sidewalks? You have options:
- Trail shoes with traction provide better grip on slippery surfaces
- Treadmill runs are a smart alternative on dangerously icy days — no shame in staying safe
There’s no medal for risking an injury on black ice.
Remember: You’re Not Alone
Training in the cold can feel tough. Some days, the hardest part is just getting out the door.
But here’s the thing: There are 6,000 other runners training for this race with you. Most of them are dealing with the same cold weather. You’re all in this together.
And when you cross that finish line on April 19th? Every cold morning, every layer, every run where you didn’t want to go out but did anyway — it will all be worth it.
The hardest part is getting out the door. Lace up your shoes, step outside, and let the run carry you from there. 💪
We’re in this together, Jersey City. See you out there! 🏁
Need Personalized Guidance?
Training through winter brings unique challenges. Coach Nicole can help you develop a customized plan that accounts for weather, your schedule, and your goals.
Questions about cold-weather training?
📧 Email: nicole@ontherunnd.com
Ready for personalized coaching?
📝 Apply for 1:1 Coaching with Coach Nicole:
👉 https://form.jotform.com/242906347455159