What to know
- The Toronto Marathon takes place May 3, with a route stretching from North York through downtown and back.
- TO Run Collective founder Jessica Pearson says beginners should follow a 16-week training plan, starting with short run-walk intervals and building gradually.
- She says consistency, community support, and progressing through shorter races help build endurance and confidence.
- Proper gear, nutrition, and an energetic crowd atmosphere can make a big difference on race day.
It’s marathon season all around the world, including in Toronto. In just two short days, long-distance runners from all over the city will be running the Toronto Marathon.
Held on Sunday, May 3, the Toronto Marathon will start at Yonge Street and North York Boulevard. Racers will run down Yonge Street, around the harbourfront, through to Etobicoke, before doubling back, finishing at Exhibition Place.
But maybe you’re an aspiring runner who’s not marathon ready just yet. Looking for tips to learn how to train for a marathon? Now Toronto has got you covered.
We spoke to Jessica Pearson, an experienced marathon runner who’s also the founder of TO Run Collective on how to train for a marathon, especially for those who are just starting their running journey.
Pearson started training for a marathon from scratch in 2025, and said an effective training program usually takes 16 weeks, give or take.
For beginner runners, she recommends starting with shorter distances, a combination of walking and running, and gradually building up from there.
“For example, walk for one minute, then run for one minute for five kilometres. Just stay committed to running multiple times a week,” she advises. “You don’t need a trainer, but having either a run club or a friend to hold each other accountable makes a huge difference because such long distances get boring and lonely.”
A common misconception she sees in aspiring runners is feelings of self doubt, that running is “something that they could just never do.”
“But really, if you just start and commit to running three times a week, even if it’s shorter distances, eventually you really will build up that endurance and run a full marathon.”
Despite going from zero to a full marathon, Pearson says it’s helpful for race newbies to gradually work up to the 42.2 kilometres by running a 5K, then 10K, then a half marathon (21.1 kilometres).
“From my personal experience, I went from zero to a full marathon. And through your training plan, you are therefore running all of those shorter distances,” she explains.
“But I would recommend personally running 5K, 10K and half marathon races beforehand because it gives you that confidence. So when you actually get to race day, you’re not as stressed and scared about the race itself.”
Marathon training necessities
Runners seem to always have race day essentials like high-foam shoes, energy gels, hydration packs, and electrolytes, but how important are these items to a successful run?
Pearson says the right shoes are crucial, especially for a marathon or any long distance runs because “you’re doing a repetitive motion so many times that it makes a big difference.”
“You want shoes that are extra supportive, which is why I love the Brooks Glycerin GTS 23s.”
In terms of nutrients, she says fuel is important to keep you going because running burns a ton of calories. She says gels or even just a banana or candies throughout the run make a big difference.
But since energy gels can be a bit gross texturally for people, Pearson says chewy candies like Starbursts or Hi-Chews are great substitutes.
“Any kind of fast sugar candy [is good]. You can also get block gels, which are more like gummies as opposed to that like liquidy glue goo, which I prefer.”
Race day atmosphere
What should a first-time marathon runner expect during their first race?
Pearson says the atmosphere during race day is amazing as there are so many spectators cheering you on.
“The crowd really does push you. I find it really fun to see all the posters and the spectators make a huge difference, whether it’s people there personally to support you or just random people, they’ll often call out your name specifically and cheer you on, even though they’re strangers to you. And that makes a huge difference,” she explains.
Unlike in 2025, Pearson isn’t running the full marathon this weekend. Instead, she’s committed to the half-marathon. She says the race is fun, mostly downhill, and goes straight through the city.
“It’s pretty lively, you’ll have people cheering and there will be some brands handing out stuff as you’re running. It’s a fun vibe and you get to see lots of people dress up, especially because it’s right around May 4th, Star Wars day.”
