It will help you run as fast as possible on race day. This approach prioritizes both general endurance and marathon-specific endurance. 18 miles – first 13 miles at easy pace, last 5 miles at goal marathon pace.16 miles – first 12 miles at easy pace, last 4 miles at goal marathon pace.Here’s an example progression of long runs over the last four weeks of peak marathon training: But then their long runs can alternate between 18-20 miles, while shorter long runs can include some goal marathon-pace running.
These runners will first build their long run distances up to about 20 miles. Instead, the primary goal now becomes performance - or in other words, a specific time goal. Intermediate runners are not as concerned with getting their long run up to about 20 miles before the race. If that describes you, dedicate between 14-18 weeks of training solely to the marathon. Runners with a medium level of fitness are those who are comfortable running about 25-35 miles per week with a double-digit long run. “I’m an Intermediate Runner” Photo: Getty Images
Focus on a half marathon and come back in 4-5 months. Runners at this level should focus on finishing the race and not on a specific time goal.īut what if you’re running less than 8 miles for your longest run of the week? In that case, you’re not ready to train for a marathon. This ensures that there is enough time to carefully build your overall mileage and long run to a level that will support a marathon on race day. If you can run about 8-10 miles for your long run, you’ll need between 18-20 weeks to adequately prepare to run a marathon. The commonality between a beginner and an out-of-shape competitive runner is their low fitness level. Even a highly trained competitive marathoner needs more time to prepare for 26.2 miles if they have taken an extended time off from running. Those with a relatively low fitness level need more time to train for a marathon - and that does not mean just beginner runners. Let’s find out where you are within that range. And rushed training is risky training!ĭepending on your fitness level, goals and ability, you’ll need between 12 and 20 weeks to prepare for the challenges of racing 26.2 miles. Unfortunately, a lot of runners sabotage their efforts by rushing their training. Training for a marathon should be approached in a methodical, strategic way to ensure that injuries are kept to a minimum and the chances for success are maximized. That distance creates more muscle trauma (including your heart), higher levels of fatigue, and greater damage to the endocrine system than shorter races. The marathon is a difficult distance - there’s no doubt about that.
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