Marathon training: how long does it take?

As a beginner looking to start training for a marathon, one of the most common questions you might have is, “Marathon training: how long does it take?”

The answer to this question can vary depending on several factors, such as your current fitness level, running experience, and goals for the race. However, most marathon training plans typically range from 12 to 20 weeks, allowing your body enough time to gradually adapt and build endurance without risking injury or burnout.

This time frame also gives you plenty of opportunities to practice and perfect your race strategy.

Getting started with marathon training

Before jumping into a 16-20 week training plan, it’s essential to have some running experience under your belt, even for experienced runners. If you’re just starting out, building a base of at least three to six months of consistent running before beginning marathon training is recommended.

During this time, focus on increasing your weekly mileage gradually and incorporating different types of runs such as easy runs, speed workouts, and long runs. This will help you develop an aerobic base and prepare your body for the demands of marathon training.

Once you have a solid foundation, you can begin following a structured training plan tailored to your goals and abilities.

Marathon training for beginners

Marathon training for beginners requires a gradual and structured approach to ensure a safe and successful experience. Here are some key tips to keep in mind:

• Start with a base fitness level: before diving into a marathon training program, it’s crucial to have a solid base fitness level. Aim to run at least 3-4 times a week, with a weekly mileage of 15-25 miles. This foundation will prepare your body for the more intense training ahead.
• Choose a beginner-friendly training plan: Look for a training plan specifically designed for beginners. These plans typically include a gradual increase in mileage and intensity, allowing your body to adapt without overwhelming it.
• Incorporate cross-training: cross-training activities like cycling, swimming, or yoga can help reduce the risk of injury and improve overall fitness. Including these activities in your training routine will keep your workouts varied and engaging.
• Listen to your body: rest and recovery are crucial, especially for beginners. Pay attention to how your body feels and take rest days as needed to avoid burnout and injury.
• Join a running community: finding a running buddy or joining a running club can provide motivation and accountability. Sharing your journey with others can make the training process more enjoyable and rewarding.

By following these tips, you’ll set yourself up for a successful and enjoyable marathon training experience.

Understanding the building blocks of marathon training

When it comes to marathon training, proper training is essential to ensure a well-rounded program that prepares you for race day. These include:

• Weekly mileage: this refers to the total number of miles you run in a week. It’s crucial to gradually increase your weekly mileage during training to allow your body time to adapt and prevent overuse injuries.
• Long runs: these are typically done once a week and involve running at a slower pace for an extended distance than your regular runs. They help build endurance and mental toughness, both essential for completing a marathon.
• Speed work: this includes various types of workouts, such as intervals, tempo runs, and hill repeats, designed to improve your speed and running economy.
• Rest and recovery: these are often overlooked but crucial aspects of marathon training. It’s essential to have rest days and easy weeks built into your training plan to allow your body time to repair and avoid burnout.

How long does it take to train for a marathon?

As mentioned earlier, the average time it takes to train for a marathon is 16-20 weeks. However, this can vary based on your goals and experience level.

For beginners or those with less running experience, it’s recommended to give yourself at least 18-20 weeks to ensure you have enough time to gradually build up your mileage and prepare for the race with a structured training programme.

For seasoned runners who have completed a marathon before, a shorter training plan of 12-16 weeks may suffice. Most standard plans focus on progressively building fitness and stamina, typically incorporating at least three rest days per week.

Key factors to consider when determining the length of your training include your current fitness level, susceptibility to injuries, and overall health. An effective training plan should be personalised to align with your individual needs and goals, while also accounting for shorter races and prioritising adequate recovery through rest days.

Coach the Run – Marathon Training Plans

If you’re looking for a structured, personalised training plan to help you prepare for your first or fastest marathon yet, look no further than our very own Coach the Run Marathon Training Plans. Our plans are designed by experienced coaches and tailored to your specific goals and abilities. With detailed weekly workouts and ongoing support from our team of experts, we’ll guide you through every step of your marathon journey. Our plans also emphasise the importance of nutrition and recovery to help mitigate delayed onset muscle soreness, ensuring you stay strong and healthy throughout your training.

We offer a wide range of 18-week Marathon Training Plans tailored to various skill levels. Whether you’re aiming for a Sub 5-Hour Marathon or striving for an elite Sub 2-Hour 30 Marathon, our plans are designed to help you achieve your goals.

We also provide a longer and comprehensive 24-week 5K to Marathon Training Plan, specifically designed for beginners preparing for their first marathon and are capable of running a 5K.

Coach the Run – Personalised Marathon Training Plan

If you’re seeking a more tailored and immersive training experience, our Personalised Marathon Training Plan is the perfect choice. Benefit from one-on-one coaching with our expert coach and London Marathon champion, Mike Gratton. This plan is written specifically for your training needs and situation and includes a follow-up check-in for you to make any adjustments to your training based on progress and ongoing support to help you reach your full potential.

How does the Coach the Run personalised marathon training plan work?

The benefits of our Personalised Training Plan:

• Step 1 – Simply sign up for just £75!
• Step 2 – Complete your pre-questionnaire to enable Mike to understand your running goals, motivation, fitness and lifestyle.
• Step 3 – Chat with Mike our head coach, online for an hour to delve into your unique race day requirements.
• Step 4 – Receive your custom marathon training plan designed personally by Mike.
• Step 5 – Use your bonus follow-up email at any time to ask Mike a question. At the end of the plan, you’ll be marathon-ready – so lace up and have the time of your life!

With our Coach the Run Personalised Marathon Training Plan, you can trust that you’ll be adequately prepared for race day and have all the resources and support you need to achieve your marathon goals. Get started today and join the thousands of runners who have successfully completed their first or fastest marathons.

Achieving a time goal with marathon training

Achieving a time goal with marathon training requires a structured and focused approach. Here are some key tips to keep in mind:

• Set a realistic goal: start by setting a realistic time goal based on your current fitness level and running experience. This will give you a clear target to work towards and help you stay motivated throughout your training.
• Follow a personalised training plan: work with a coach or use a training plan tailored to your specific needs and goals. A personalised plan will ensure that your training is effective and aligned with your time goal.
• Incorporate speed work: speed work, such as interval training and tempo runs, can significantly improve your running efficiency and endurance. These workouts will help you build the speed and stamina needed to achieve your time goal.
• Include hill repeats: hill repeats are an excellent way to build running strength and endurance. Incorporating these workouts into your training plan will make you a stronger, more resilient runner.
• Focus on long runs: long runs are essential for building the endurance and mental toughness required to complete a marathon. Make sure to include these in your training plan, gradually increasing the distance over time.

By following these tips and staying committed to your training plan, you’ll be well on your way to achieving your marathon time goal.

Overcoming challenges and staying motivated

No matter how well-planned and structured your marathon training may be, there will undoubtedly be challenges along the way. This could include injuries, burnout, or simply a lack of motivation. It’s essential to stay mentally strong and resilient throughout your training journey.

In the two or three weeks leading up to the marathon, it’s crucial to taper your training to allow your body adequate rest and recovery.

Here are some tips to help you overcome challenges and stay motivated:

• Set realistic goals: be honest with yourself about your abilities and set achievable goals. This will help you avoid disappointment and maintain motivation.
• Celebrate small victories: don’t just focus on the end goal – celebrate each milestone and achievement along the way.
• Listen to your body: if you’re feeling burnt out or experiencing pain, don’t push through it. Take a rest day or seek professional advice to avoid injuries.
• Find a support system: whether it’s joining a running group or having a friend or family member as your accountability partner, having people who support and encourage you can make all the difference in staying motivated.
• Remember your why: remind yourself of the reason you signed up for the marathon and use that as motivation during tough times.

By following these tips and continuing with your training plan, you’ll be well-prepared to conquer those 26.2 miles on race day.

Coach the Run one-to-one coaching: Run Your Best Race

If you feel like you want another level of 1:1 coaching to help you stay on track with your marathon training, then our Run Your Best Race programme may be just what you are looking for. Get dedicated, one-on-one support from our elite coach and London Marathon winner, Mike Gratton, to help you achieve your marathon goals.

How does it work?

When you become a Run Your Best Race member, you’ll be able to book a one-hour online call with Mike, who will share his elite running knowledge, tried-and-testing training approach, and trademark honesty.

Mike will create a personalised training plan for you, plus you’ll also be able to ask ten questions along the way as you embark on your training. This is much more than a static training plan – it’s interactive with different levels of follow-up.

If you’re doing a marathon in the next three to four months, this one-to-one coaching is perfect for you.

Membership includes:

• A one-hour kick-off video call with Mike Gratton: during your discovery video call, Mike will discuss your goals, background, and fitness levels.
• Personalised PDF training plan: with over 40 years of experience in amateur and professional running, coach Mike will create a personalised training plan tailored to your needs. Every four weeks, your plan is adjusted based on your feedback and progress, preparing you for your big day.
• Private questions via our portal: ask Mike unlimited questions about your half marathon or marathon training – from strategies for success and advice on injuries to kit and nutrition… and some much-needed motivation.
• Catch-up video calls during progress: you can also request additional video calls with Mike (up to three in total) to help you stay laser-focused on the finish line.
• Access our online runner’s community: you’ll gain access to our exclusive running community group on Strava; connect with others who are joining you on the road to success with Mike.
• Exclusive discounts: within our portal, you’ll unlock exclusive member discounts for renowned brands like sportsshoes.com and pilatesforrunners.co.uk.

How much will it cost?

Our service will be a subscription with two options:

12 weeks training block:
(3 months) = £180

18 weeks training block
(4.5 months) = £250

Preparing for the marathon

Preparing for the marathon requires a combination of physical and mental preparation. Here are some key tips to keep in mind:

• Taper your training: in the two to three weeks leading up to the marathon, it’s essential to taper your training. This means gradually reducing your mileage and intensity to allow your body to rest and recover, ensuring you’re fresh and ready for race day.
• Focus on nutrition: proper nutrition is crucial in the weeks leading up to the marathon. Aim to eat a balanced diet rich in complex carbohydrates, lean protein, and healthy fats. This will provide the energy and nutrients your body needs to perform at its best.
• Get plenty of rest: adequate rest and sleep are vital for recovery and performance. Aim for 7-9 hours of sleep per night in the weeks leading up to the marathon to ensure your body is well-rested and ready for the challenge.
• Visualise success: mental preparation is just as important as physical training. Spend time visualising yourself crossing the finish line and achieving your goal. This positive mindset can boost your confidence and motivation.
• Plan your race day strategy: having a clear race day strategy is essential. Plan your pacing, hydration, and nutrition for the race. Knowing what to expect and having a plan in place will help you stay focused and calm on race day.

By following these tips, you’ll be well-prepared for the marathon, both physically and mentally. Trust in your training, stay positive, and get ready to conquer those 26.2 miles on race day!

Frequently asked questions about training for a marathon:

Q: How long does it take to train for a marathon?

A: The length of time needed for marathon training varies depending on the individual’s fitness level and running experience. Generally, most training plans range from 12-20 weeks.

Q: Can I train for a marathon in less than 12 weeks?

A: While it is possible to complete a marathon with less than 12 weeks of training, it is not recommended. Adequate training time allows your body to gradually adapt and build endurance, decreasing the risk of injury and increasing your chances of success.

Q: What if I have injuries or setbacks during my training?

A: It’s crucial to listen to your body and seek professional help if needed. If you experience injuries or setbacks, take the time to recover before resuming training. It’s better to miss a few days of training than risk further injury and jeopardise your marathon goals.

Q: Can I still participate in other activities while training for a marathon?

A: Yes, cross-training activities such as cycling or swimming can be beneficial for developing overall fitness and preventing overuse injuries. However, it’s essential to balance these activities with proper rest and recovery to avoid burnout.

Q: How do I know when I’m ready for race day?

A: Trust in your training plan and listen to your coach’s guidance. If you’ve followed your plan consistently and feel confident in your abilities, then you’re likely ready for race day. Remember to trust the process and have faith in yourself – you can do this!

Don’t wait – Start your marathon training today! Download one of our expertly designed Coach the Run Marathon Training Plans

Training for a marathon can be challenging, but with dedication and the right mindset, it is achievable. Remember to set realistic goals, celebrate small victories, listen to your body, find support from others, and always remember your why.

So what are you waiting for? Download one of our Coach the Run Marathon Training Plans and begin your journey to the finish line today! And if you want that extra level of support and guidance, consider our Run Your Best Race 1:1 coaching programme with elite coach Mike Gratton.

Don’t forget to stay motivated and trust in your training – you’ve got this! So lace up those running shoes and get ready to conquer that 26.2 miles on race day!

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