How Long to Train for a Marathon? Guide + Tips from a Coach
Photos by Marques Jackson Photography.
By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach
If you’re not sure how long to train for a marathon, this guide will help you figure out how to train and set your schedule. As a running coach, I’ve trained many runners for marathons and have also run the New York City Marathon. The marathon is the most exciting race to train for, and it requires strategic planning. In this article, I’ll help you calculate how long you need to train for your marathon and offer a guide to marathon training so you can prepare for a fantastic race day.
Related Post: Marathon Training Guide for All Levels
How Long to Train for a Marathon Based on Your Experience
The most common way to calculate how long to train for a marathon is to assess your fitness level and running experience. Since the marathon distance is long - 26.2 miles, (42.195 km), it requires plenty of time to train. Setting your training schedule will help you stay on track with your workouts and make steady progress toward getting to the finish line.
Beginning Runners
If you’re running your first marathon, you’ll need more training time than an experienced marathon runner. For new runners, give yourself at least four months for marathon training. If you are completely new to running, you may need 6 months to train and can follow a couch-to-marathon run-walk training program to build up your endurance.
Related Post: Beginner’s Guide to Marathon Training
Intermediate Runners
Most intermediate runners who have already run a marathon will need 3 to 4 months to train for a marathon. Most intermediate runners need 4 months to train for a full marathon. Your current fitness level also comes into play. If you have recently run a half marathon, for instance, you may be able to train for a marathon in as little as 8 weeks.
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Advanced Runners
If you’ve run several full marathons and are experienced with speed training and racing for long distances, you will need at least 8 weeks to train for a marathon. If you have a time goal, you must give yourself enough time to improve your speed. Since it usually takes 6 to 8 weeks to start seeing the results of speed workouts, I recommend training for at least 8 weeks.
Your most recent running experience will also matter here, as you may be doing marathons within a few weeks or months of each other. In that case, you will need to prioritize rest and recovery from your first marathon before tackling the second one.
Related Post: 8-Week Marathon Training Plan and Tips
How Long to Train for a Marathon Based on Your Schedule
The other common way to figure out how long to train for a marathon is based on your race date. If you signed up for a race and the clock is ticking, you may have only a few months to train. In that case, make the best of the time you have available, and be sure to choose a well-thought-out training plan created by a certified running coach.
Picking a Training Plan
Once you determine how long to train for a marathon, you can pick your training plan. Once again, consider your experience level and current fitness level when choosing a plan. If you need a marathon training program, head to the Runstreet Training Center. We have different training plan lengths and options available, including our Customized Marathon Training Plan that is completely personalized to your fitness level, running pace goal, and schedule.
Nutrition
Before you start marathon training, you’ll need to get your nutrition in order. Running long distances takes a lot of carbohydrates, which your body needs for energy on the run. According to the International Society of Sports Nutrition, athletes with intense training schedules need between 5 and 8 grams of carbohydrates per kg of body weight per day. For a 150-pound person, this translates to 340 to 544 grams of carbs per day.
Protein is also essential for muscle repair for marathon runners. Eat plenty of lean protein foods such as Greek yogurt, lentils, eggs, lean meats, nuts, tofu, and protein pasta to help your body recover from workouts and build stronger muscles.
Related Post: Nutrition Tips for Runners from a Sports Dietitian
Running Fuel
Running fuel is something you will need on long runs during marathon training and in your race. Running fuel - such as gu, gels, energy chews, and bars, gives your body a quick boost of carbs when you’re on the go, so you don’t deplete all your reserves and have no fuel left in the tank. Experiment with different energy sources on your long runs during training to find the one that works best for you.
Hydration is an integral part of fueling your run. Many energy gels, gus, and chews have to be taken with water or a sports drink. Carry water on your long runs and when running in hot temperatures during training. I recommend taking a sip of water every mile on hot days and long runs or a few sips every few miles if you don’t want to sip every mile.
Related Post: A Runner’s Guide to Staying Hydrated
Running Gear
Before diving into training, you’ll need a few running essentials. First, running shoes are your most important - and only! - piece of equipment you need to run well. A good pair of running shoes will help you get from the starting line to the finish in one piece and minimize your risk of injuries.
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Running Shoes
If you have been running with a model of running shoes that works well for you, stick with it. Replace your shoes every 300 to 500 miles to keep them fresh and cushioned in the bottom. If you feel lingering soreness and pains and your shoes start to feel flat, it’s a sign you need new shoes. Running in worn shoes is the most common cause of injuries in runners I coach, and it’s easily preventable.
For new runners, head to a running store to get fitted for running shoes. The staff can do a gait and wear test and recommend the best shoes for you based on your training, running surface, gait, and comfort level. Try on the shoes in the store and jog around or use a store treadmill to test them out.
Also, when shopping for running shoes, get a half size larger than your regular shoe size because feet swell during long runs, especially for the double-digit runs that marathon training demands.
Running Clothes
Running clothes will help you stay as dry and comfortable as possible on the run. Invest in some moisture-wicking running clothes to train in, and stay away from cotton, which holds in moisture and will leave your sweat clinging to you. When dressing for runs, wear layers so you can peel off the top layer if you get too warm.
The Elements of Training
Now that you have your training plan and your running gear ready to go, it’s time to begin marathon training. Most training plans include base runs, long runs, and speed workouts. Some may also have strength training and suggested cross-training days. Your training runs will be broken up into a few categories, including:
Base Runs
Base runs are easy runs that you do at your relaxed, natural pace. These runs allow your body to rest between hard training days while improving your fitness level and endurance. When you do a base run, it should feel like no more than a 5 out of 10 for your effort level. You should be able to keep up a conversation at this pace.
Speed Workouts
Speed workouts ramp up your intensity to train your body to run faster and at harder effort levels than base runs and long runs. Speed training is especially crucial for intermediate and advanced marathon runners who have race time goals.
The two main types of speed workouts are:
Intervals are periods of intense, fast running intermixed with segments of slow recovery jogging or walking. A common marathon interval workout is Yasso 800s, which includes running 800-meter fast intervals at your goal marathon pace. So if your goal marathon time is 4 hours, for instance, your 800 times should be 4 minutes.
Tempo Runs. Tempo runs are sustained effort speed workouts that train your body to run at a challenging pace for long periods. Your tempo run pace should be around your 10K race pace. Shorter races, such as 5K and 10K distances, are a great way to get in some tempo runs while you’re training for a marathon.
Long Runs
Long runs are the most important element of training for a marathon. Doing a weekly long run will build your endurance and help prepare your body to conquer 26.2 miles on race day. Unless you’re a very advanced runner, you should be doing your long runs at a relaxed pace, at your base run pace, or slower.
When you tackle long runs, break them down in your head into smaller segments to make them feel less intimidating. Other ways to improve your long run motivation include running with people (or your dog!), joining a running group, and creating an upbeat long run playlist.
Related Post: A Running Coach’s Guide to Long Runs
Rest and Recovery Days
Rest days are essential for giving your muscles time to recover from the high demands of marathon training. I recommend taking at least one rest day per week to give your body time to recover from workouts.
You may also have some recovery runs in your training plan. These are very relaxed pace runs that are at a slower pace and for shorter distances to help your body actively recover from hard workouts like long runs or speed training.
Strength Training
Strength training will help your legs and body get stronger for your marathon and also give you many long-term health benefits. Regular strength training can also reduce your risk of running injuries and help even out muscle imbalances.
The Physical Activity Guidelines for Americans recommends doing two strength training workouts per week for good health. This is also a good amount for marathon runners since any more would be hard to fit into an already full training schedule.
If you’re new to strength training, start with bodyweight exercises like push-ups, planks, squats, and side lunges. You can add dumbbells for more intensity as you progress in your training.
Cross Training
Cross training gives your body a break from running while still improving your fitness level. Exercises like walking, hiking, pilates, yoga, swimming, and cycling can be excellent complimentary activities to marathon training.
Mobility Work
Mobility training can help increase your range of motion and decrease tightness and muscle tension from training. Try some dynamic stretches to warm up before your runs, especially before doing speed workouts. Dynamic stretches such as butt kicks and high knees will help prime your body to run and can improve your running form.
Try these plyometric exercises for drills to improve your running form and speed. Foam rolling is also an excellent way to ease muscle tension and soreness and combat the muscle tightness from long runs and speed workouts.
Do you need a training plan to help you prepare for an amazing marathon race? Head to the Runstreet Training Center to get started with our marathon training plans. And follow and tag @Runstreet on Instagram to share your training and get cheered on. Happy running to you!
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Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
