Thinking about running 26.2 miles? Good choice. Marathon training feels huge at first—daunting, exciting, messy. I’ve coached runners and logged my own miles; from what I’ve seen, the key is a sensible plan, steady progression, and a few practical habits that separate finishers from pretenders. This marathon training guide walks you through the essentials: how to structure a training schedule, the must-do workouts (like long run and tempo run), fueling strategies, injury prevention, and race-day logistics. If you’re a beginner or intermediate runner, you’ll get a realistic roadmap that helps you start smart and finish strong.
Training Basics: How a Marathon Plan Works
Training a marathon is about stacking stress and recovery. You increase weekly load, then step back to let the body adapt. That cycle—progression plus rest—builds endurance without breaking you.
Core principles:
- Consistency over intensity—run regularly.
- Progressive overload—raise long-run and weekly mileage gradually (about 10% per week max).
- Quality workouts—replace some easy miles with tempo and intervals.
- Recovery—sleep, nutrition, and easy days are training too.
Choosing Your Training Plan
Pick a plan that matches your base fitness. Don’t jump into an advanced schedule because it looks fast. You’ll burn out—or worse, get injured.
Base fitness test
If you can run 3–5 miles comfortably three times a week, you can follow a beginner 16–20 week marathon program. If you already run 25–35 miles weekly with some speed work, aim for intermediate plans.
Weekly Structure: What a Typical Week Looks Like
Most plans follow a similar pattern:
- Monday: Easy or rest
- Tuesday: Speed or intervals
- Wednesday: Easy run or cross training
- Thursday: Tempo run or steady state
- Friday: Easy or rest
- Saturday: Long run
- Sunday: Recovery run or cross training
Key Workouts Explained
Long run
The long run builds endurance and confidence. Increase the long run by about 1–2 miles every week, then cut back every 3–4 weeks. Most marathons are won in the kitchen and by your long runs.
Tempo run
Tempo runs teach you to hold a comfortably hard pace for extended periods. Start with 15–20 minutes tempo and build toward 40–60 minutes.
Speed work and intervals
Short, faster repeats improve leg turnover and economy. Keep them structured and don’t overdo the volume.
Sample Plan Comparison
| Plan | Weekly Mileage | Long Run | Key Workouts |
|---|---|---|---|
| Beginner | 20–35 mi | 10–20 mi | Easy runs, 1 tempo, long run |
| Intermediate | 35–55 mi | 14–22 mi | Tempo, intervals, long run |
| Advanced | 55+ mi | 18–24 mi | High-intensity sessions, race pace work |
Nutrition and Hydration: What to Eat While Training
Fuel matters. During long runs and races, aim for 30–60g of carbs per hour, increasing to 60–90g for some runners on race day. Practice this in training—don’t try new gels on race morning.
Daily habits: prioritize protein, whole carbs, vegetables, and enough calories to support training. Hydrate early and top up electrolytes when you sweat a lot.
Cross Training and Strength
Cross training (bike, swim) preserves aerobic fitness with lower impact. Strength work—twice weekly—helps prevent common issues like IT band and knee pain. Focus on glute, core, and posterior chain exercises.
Injury Prevention and Recovery
Listen to niggles. A 7–10 day adjustment is normal; sharp pain needs attention. Use these tools:
- Easy days and active recovery
- Regular foam rolling and mobility work
- Sleep 7–9 hours
- See a physio for persistent pain
Tapering: Why Less Is More Before Race Day
Tapering reduces fatigue and boosts performance. Typical tapers are 2–3 weeks: cut volume by 20–40% the first week, then 40–60% the final week while keeping some intensity to stay sharp.
Race-Day Checklist
- Race kit set out the night before (shoes, bib, nutrition)
- Start conservatively—first 6–10 miles feel easy
- Stick to practiced fueling and pacing
- Adjust expectations if weather or stomach acts up
Practical Tips I Recommend
In my experience, small habits add up:
- Run at least one practice long run on terrain similar to race day.
- Use training logs—track pace, effort, and how you felt.
- Practice race morning routine multiple times.
- Don’t chase every hard run—rest is a performance tool.
Common Pitfalls and How to Avoid Them
- Ramping mileage too fast—stick to the 10% guideline.
- Ignoring nutrition during long runs—practice fueling.
- Overdoing intensity—hard sessions need recovery.
- Undervaluing sleep—it’s when adaptation happens.
Resources and Next Steps
If you want a tailored plan, consider local running clubs, certified coaches, or vetted online plans that match your experience level. Keep experimenting until you find what reliably improves your fitness without injury.
Final notes
Marathon training is as much mental as physical. Expect ups and downs. Stay patient, be persistent, and treat each run as data. You’ll be surprised how consistent small improvements turn into a strong race-day performance.
FAQ
How long does it take to train for a marathon?
Typical plans range 16–20 weeks for beginners starting from a base of 3–5 runs per week. If you already have a solid mileage base, shorter plans or tune-up cycles of 10–12 weeks can work.
What is the best marathon training plan for beginners?
A structured 16–20 week progressive plan that emphasizes long runs, steady weekly mileage increases, and 1–2 quality sessions weekly is ideal. Look for plans that include cutback weeks and a 2–3 week taper.
How many miles should I run per week to train for a marathon?
Beginners: 20–35 miles per week. Intermediate: 35–55 miles. Advanced: 55+ miles. Individual needs vary—consistency matters more than hitting a magic number.
When should I start tapering before a marathon?
Begin a taper 14–21 days before race day. Reduce overall volume while keeping short bursts of intensity to maintain sharpness.
Do I need to do speed work for marathon training?
Not strictly, but tempo runs and occasional intervals improve efficiency and pace control, which help on race day. Balance them with recovery to prevent burnout.