How can I train for a marathon?
Key Findings
Marathon success requires a structured 16-to-24-week plan that builds mileage gradually using the 10% Rule to prevent injury. A balanced program cycles through long endurance runs, speed work, and vital recovery days to build cardiovascular power and leg durability. Beyond physical miles, mastering mid-run nutrition and prioritizing strength training are essential for reaching the finish line healthy and prepared.
Training for a Marathon
Running 26.2 miles is as much a feat of planning and patience as it is of physical endurance.
Whether you are a casual jogger or a seasoned athlete, the transition to marathon distances requires a systematic approach to prepare your cardiovascular system and musculoskeletal structure for the repetitive impact of long-distance running.
The goal of training is not just to finish, but to arrive at the starting line healthy and confident. By following a periodized plan, you allow your body to adapt to the stress of high mileage without the high risk of burnout or injury.
Building Your Running Base
The first phase of any marathon plan is base building. For most beginners, this phase lasts between 8 and 12 weeks.
During this time, the focus is purely on "time on feet" rather than speed. You are training your heart to pump blood more efficiently and teaching your muscles to utilize oxygen better.
A typical base-building week consists of three to four easy runs. These should be performed at a conversational pace, an intensity where you could easily speak in full sentences without gasping for air.
This slow, steady work builds the mitochondrial density and capillary networks needed for the final stages of the race.
The Three Pillars of a Training Plan
A successful marathon program is built around three specific types of workouts. Each serves a unique purpose in preparing you for the 26.2-mile challenge.
The Long Run
Usually scheduled for Saturdays or Sundays, the long run is the most critical part of your week. It gradually increases in distance, peaking around 20 to 22 miles approximately three weeks before race day.
These runs teach your body to burn fat more efficiently and help you develop the "mental callouses" needed to handle several hours of continuous movement.
Speed and Tempo Work
Once you have a solid base, introducing one faster session per week helps improve your running economy.
Tempo runs, often described as "comfortably hard," help increase your lactate threshold, allowing you to run faster for longer before fatigue sets in.
Easy and Recovery Runs
These are the short, low-intensity runs interspersed throughout your week. Their primary goal is to keep your legs moving and increase your total weekly mileage without adding significant stress.
They facilitate blood flow to tired muscles and are essential for active recovery.
Strength Training and Injury Prevention
Running is a high-impact, repetitive motion that can lead to muscle imbalances. Integrating two sessions of strength training per week is one of the best ways to stay injury-free.
Focus on unilateral (single-leg) exercises like lunges, step-ups, and single-leg deadlifts. Since running is essentially a series of thousands of single-leg hops, training each leg to handle the load independently is vital.
Core stability is also paramount. A strong core prevents your form from collapsing when you get tired during the later miles of the race.
Exercises like planks, glute bridges, and bird-dogs help maintain a stable pelvis and efficient running gait.
The Importance of the Taper
In the final two to three weeks before the race, you will undergo a "taper." This involves a significant reduction in your weekly mileage to allow your body to fully recover and repair from months of hard training.
While it can be mentally difficult to run less during this time, the taper is where the magic happens. Your glycogen stores top up, your muscle tissues fully heal, and you arrive at the start line with fresh, powerful legs.
Trust the work you have already put in and resist the urge to do "extra" miles during this period.
Nutrition and Hydration Strategies
You cannot run a marathon on a "fuel-empty" tank. Training is the time to practice your "gut training." For any run longer than 90 minutes, you should experiment with different gels, chews, or sports drinks to see what your stomach tolerates best.
Aim for 30 to 60 grams of carbohydrates per hour during long efforts. Additionally, pay attention to hydration and electrolyte balance.
Drinking only water can sometimes dilute the sodium in your blood, leading to cramping or dizziness. Practice drinking small sips every 15 to 20 minutes to keep your energy levels stable.
The Balanced Marathon Training Week
Structuring your training week around varied intensities ensures that you build significant endurance while allowing your body the necessary time to adapt and recover.
Monday: Rest and Recovery Day Rest is just as important as the running itself. Monday allows your body to repair muscle tissue after the Sunday long run. Use this day for light stretching, foam rolling, or a short walk to keep the joints mobile without adding stress.
Tuesday: Easy Run (4 to 6 Miles) Perform this at a conversational pace. This run is designed to build aerobic capacity without causing fatigue. If you are breathing heavily, you are going too fast. Focus on maintaining a light, quick foot strike and upright posture.
Wednesday: Strength and Mobility Training Focus on your "running chassis." Perform two rounds of a circuit including walking lunges, single-leg glute bridges, planks, and calf raises. Strengthening the glutes and core ensures your form remains stable during the final miles of the marathon when fatigue sets in.
Thursday: Tempo or Threshold Run (6 to 8 Miles) Warm up with 1 mile of easy jogging. Then, run 4 to 5 miles at a "comfortably hard" pace. This should be roughly 20 to 30 seconds slower than your 10k race pace. Finish with a 1-mile cool down. This workout teaches your body to clear lactic acid more efficiently.
Friday: Easy Recovery Run (3 to 5 Miles) or Cross-Training Keep the intensity very low. If your legs feel heavy, consider 30 minutes of swimming or low-resistance cycling. The goal is to flush the legs with blood flow and prepare for the big effort on Sunday.
Saturday: Short Shakeout Run (2 to 3 Miles) A very brief, easy jog to keep the muscles loose. Many runners use this day to practice their pre-race routine, such as testing their breakfast or checking their gear. Alternatively, this can be a total rest day if you feel a "niggle" or excessive fatigue.
Sunday: The Long Run (14 to 18 Miles) This is the cornerstone of your training. Run at a pace 45 to 90 seconds slower than your goal marathon pace. Use this time to practice your mid-run fueling; take a gel or energy chew every 45 minutes to train your stomach to handle carbohydrates under stress.
Key Principles for Success
Implementing these foundational principles will ensure that your physical preparation is matched by a smart and sustainable approach to recovery and mental toughness.
The 10% Rule: Never increase your total weekly mileage by more than 10% from the previous week. This allows your tendons and ligaments time to adapt to the impact.
Prioritize Sleep and Recovery: Physical adaptation to training does not happen while you are running; it happens while you are sleeping. Aim for seven to nine hours of quality sleep per night to facilitate the hormonal release and tissue repair necessary for your muscles and cardiovascular system to grow stronger.
Quality Over Quantity: It is better to arrive at the start line slightly "under-trained" and healthy than "over-trained" and injured. Listen to your body and back off if you feel sharp pain.
Listen to Your Body: Distinguishing between general muscle soreness and a potential injury is a skill every marathoner must develop. If you feel a sharp, localized, or persistent pain that does not improve after a mile of running, it is better to take an extra rest day than to risk a setback that could sideline you for weeks.
Test Your Gear: Use your Sunday long runs to wear the exact socks, shoes, and clothing you plan to wear on race day to ensure there is no unexpected chafing or blistering.
Master Your Mindset: Marathon success is largely a mental game that requires you to stay present when the miles get difficult. Practice visualization techniques and develop a mantra to use during your long runs, as having a mental strategy for the final 6.2 miles is just as important as the physical miles you have logged.
Final Thoughts: Crossing the Finish Line
Training for a marathon is a transformative experience. It requires discipline, consistency, and a willingness to embrace the slow process of growth.
By sticking to a structured plan, prioritizing recovery, and listening to your body’s signals, you turn a daunting 26.2 miles into an achievable milestone.
Remember that the race is just the victory lap for the hundreds of miles you logged during training. Arrive at the start line with a plan, stick to your practiced pacing, and enjoy the incredible atmosphere of race day.
You have done the work; now it is time to earn your medal.
Article FAQ
How many miles a week should I run for marathon training?
For most beginners, weekly mileage peaks between 35 and 45 miles per week. More experienced runners may peak at 50 to 70 miles. The key is to build up gradually using the 10% rule to ensure your joints and tendons can handle the increased volume.
Can I train for a marathon in 12 weeks?
While 12-week plans exist, they are generally intended for people who already have a strong running base (regularly running 15 to 20 miles per week). If you are starting from scratch, a 20-to-24-week plan is much safer and significantly reduces the risk of injury.
What should I do if I miss a week of training?
Life happens. If you miss one week due to illness or travel, simply pick up where the plan left off. Do not try to "make up" the missed miles by doubling your workouts the following week, as this is a fast track to injury. If you miss more than two weeks, you may need to adjust your race goals or extend your training timeline.
How often should I replace my running shoes?
Most high-quality running shoes last between 300 and 500 miles. It is a good idea to have two pairs of shoes in rotation during training. Never wear a brand-new pair of shoes on race day; ensure your race shoes have at least 30 to 50 miles on them so you know they are broken in and comfortable.
Is it okay to walk during a marathon?
Absolutely. Many successful marathoners use a "run-walk" method (like the Galloway method) to manage their energy and reduce impact stress. Walking through aid stations is also a common strategy to ensure you can hydrate and fuel properly without spilling or choking.
How do I prevent "hitting the wall"?
"The Wall" usually occurs around mile 20 when your body’s glycogen stores are depleted. You can prevent this by tapering properly, carb-loading in the 48 hours before the race, and consistently consuming carbohydrates (gels or drinks) during the race, starting from the very first hour.
