Simple, practical advice from the team at Marathon Macaw.

Running marathons is good for you mentally and physically — as long as you set reasonable boundaries. We think the process of marathon training has become too complicated. Too much data and too much planning can distract from the joy of regular running.

The most important variables in your training are simple: how far you run, and how consistently you run. These are the focus of the app. We don’t emphasise other data points like heart rate, calories burned, or VO2 max. Those metrics have value — especially for elite athletes — but they aren’t the core of preparation for most runners. Unless you love collecting data, don’t worry too much about them.

There are thousands of training plans out there, and the internet is full of them. But the best plan is the one that fits your life — the one you can actually stick to. Can you only run four days a week? Then four days a week is the ideal plan for you. No time for a long run every single week? Then space them out. It’s far more effective to find a rhythm that works for you than to try to replicate someone else’s approach.

If you’re looking for a starting point, here’s what we think works well for most people: run five days a week, structured roughly like this:

That leaves two days for rest and recovery. Of all your weekly runs, the long run is the most important — try to add a mile to it each week. To finish a marathon you don’t need a training run longer than 20 miles, but if you’re aiming for a faster time, a few runs beyond 20 miles will help.

Rest days are essential. They prevent both injury and burnout, and they’re a non-negotiable part of any good training plan. We recommend at least one full rest day per week — ideally two. Gentle stretching is fine on these days, but keep it light.

Strength training offers real benefits for runners. We recommend adding a few sessions to your week, but keep it modest — 30 minutes, three or four times a week is plenty. Focus on your arms, back, core, ankles, and feet. Building strength in these areas improves stability and helps keep injuries at bay.

Nutrition matters for running, but the advice here is even more variable than it is for training plans. Our view: aim for a reasonable, balanced diet — which is good for your health in general, not just your running. Try to limit ultra-processed foods and excess alcohol. Beyond that, don’t overthink it. Marathon training already takes a significant amount of time and energy; trying to overhaul your diet at the same time adds stress that probably won’t move the needle much on race day. Eat well. Eat what you enjoy. Eat what makes sense for your life.

Endangered wildlife needs two things to survive: hands-on protection, and wild habitat to live in. Ara Manzanillo works directly to bring the Great Green Macaw back to Costa Rica's rainforest, while the World Land Trust protects threatened habitats around the world. Together they tackle both sides of that equation.

At The Marathon Rhino Company, we believe that the miles you run can do more than build fitness — they can help build a future where macaws and thousands of other species still fly free.