How long to train for a marathon is a good question that can have many different answers. You will find training plans for marathon that are from 10 to 20 weeks long. But is this really the answer when it come to the length of marathon training? Well, yes and no. But more no than yes. I think the best way to determine the length of training for a marathon is the background you have as a runner.
This is the first question I ask if someone reaches out to me and asks me how long to train for a marathon. This question is mostly asked by those who signed up for their first marathon or are considering doing so. On the other hand there are runners who ran a marathon before but it didn’t worked out the way they wanted. They still want to try and run more marathons but need to change their approach to training.
By now you probably got the idea that the answer to the question how long to train for a marathon is different for almost every runner. For some runners, who are training constantly 10 weeks can be enough, for others that just started running or maybe did some 5k races, the answers would be more in the direction of 6 months. But there are some general guidelines that will give you an idea of how long you should train for a marathon.
How long to train for a marathon when new to running
You just watched a big city marathon on tv and want to be part of one some day? Well sure, why not. But please don’t sign up for a marathon that’s in a month or two. Take time to prepare your body for it. First of all you want to make running a habit. Something you will do at least 3-4 times a week and in addition also some strength training. It’s the best combination to prepare you for the big day.
But to get back to the how long part. I would suggest at least 6 months. Maybe even a year. Why so long? Well, I want you injury free on the way to your first marathon. And of course it should be also fun. What you need to d is to build up the kilometers you run per week slowly, so you don’t get injured or burn out.
These 6 months need to be divided into a few parts or training segments. The first part should be 3 months long and after those first 3 month you should increase the length of your runs slowly to a point where you’ll be able to run 20-24 kilometers at an easy pace. After that you should do a 20 week long marathon specific training plan, that will get you from start to finish on race day.
Well, that’s one way. The other is to gradually work up the distances. So from no running go first to 5k, then 10k. If you feel comfortable build up the distance to half marathon and if it still makes fun to the marathon. This is the longer way and it takes years, not months. But still a way you should consider if you have time and you are in no rush to complete your first marathon.
How long to train for a marathon as a 5k or 10k runner
Most runners start their running journey as 5k and / or 10k runners. If you are in this group you’ll find it easier to make the transition to longer distances. But a word of warning first: a marathon are not 4 10k runs or 8 5k runs. Well, theoretically they are. But still, the marathon should be approached as one distance.
Because you are used to running and have a solid aerobic base my suggestion is, that you should take 20 weeks for your marathon build. During the first 8 weeks all you need to do is to build up your distance slowly to a point where you are able to run between 22 and 26 kilometers. The next 10 weeks will be marathon specific training and the last 2 weeks your taper weeks.
There is also another way to approach marathons. You can build up to a half marathon first. It will also take you around 16 weeks but you will get the feeling how it is to run longer distances. If you do so, take the first 6 weeks to increase the distance, than do 8 weeks of half marathon specific training and use the last 2 weeks as your taper weeks.
After the half marathon you should then take two weeks off, so your body has time to rest and recover from the race. Then 3-4 weeks of base training and a 12 weeks marathon training block should get you fit enough for the big day.
… and how long as a half marathon runner
If you are a half marathon runner you should have enough fitness to jump straight into marathon training. 12-14 weeks should be enough to get you fit on the start line of a marathon. All you need to do is a solid training block of marathon specific training so your body will get used to the longer distance on race day.
In case you just finished a half marathon, took a few weeks off to rest and recover and did some base training, 10 weeks should get you fit enough for marathon day. The first 8 weeks marathon specific training and the last 2 weeks tapering, so your legs and body will be fresh on race day.
Conclusion
As you see, there are many different answers to the question how long to train for a marathon. And it get’s even more complicated if you include a certain finish time in the equation. In such cases you need to maybe adjust the length of the marathon training block according to how your body is responding to the training.
But all in all I would say, that for those new to running 6 months is a period that will get you fit enough for race day. For those who are already running the timeframe is somewhere between 12 and 20 weeks.
Most important. Find a training plan you think will work for you and then stick to it. Don’t change training plans in the middle of training. If you think there is a plan that’s better for you, try it out in the next marathon build.
When you cross the finish line your race is not over
Remember that. Well yes, theoretically you could throw away your running shoes, sit on the couch all days and watch tv. Please don’t. What your body needs after a marathon is active recovery. The first 2-3 weeks should include a lot of walking, some swimming and a massage or two will help and speed up the recovery.
After 3-4 weeks your body should be recovered enough to start running again. But don’t start where you finished before your big day. Approach running gradually again. The first few weeks should be all easy running. Even if you think you are fully recovered there is a chance that you are not. It takes about 4-8 weeks to fully recover after a marathon.
In case you are searching for a marathon training plan, you will find good free training plans that work if you click on the following link: Marathon training plans
