There’s nothing like finishing your first marathon. The cheering crowd and getting your medal make it an unforgettable experience for every runner.

As you get ready for the marathon, you look forward to a special finish line experience that shows your hard work and dedication. But getting to the point where you can run 26.2 miles takes time and effort; it’s not something you can achieve quickly.

Training for a marathon can be tough, but anyone who is dedicated can reach the finish line and earn their medal. If you have a marathon coming up or are thinking about signing up for one, it’s important to understand what’s involved in training. This way, you can stay healthy and be ready for race day.

If you're curious about how to train for a marathon and how much time you should dedicate to it, here's a straightforward guide to help you understand the training process.

What Exactly is a Marathon?

A marathon is a long-distance race with an official distance of 26.2 miles (42.195 kilometers). It’s one of the most physically demanding events in the world of endurance sports. Originating from the legend of the Greek soldier Pheidippides, who ran from Marathon to Athens, today’s marathons are a true test of mental and physical stamina.

How Long Does it Take to Train for a Marathon?

Most marathon training programs last between 16 to 20 weeks. This time is important for gradually increasing your running distance and helping your body adjust to the marathon. However, it's good to remember that there's no one-size-fits-all answer for the best training duration.

Factors that Impact Marathon Training

Base Fitness Level

If you already run consistently—say 15 to 25 miles a week—you have a strong foundation and may need only 12 to 16 weeks to ramp up.

If you’re going from couch to marathon, a 24-30-week training plan will help you slowly build up endurance and miles. Beginners starting from a sedentary lifestyle may need to begin with a walk-run plan or spend extra time building aerobic endurance before even starting a formal marathon plan.

Existing Injuries

Injuries, tightness, and soreness are common challenges for many runners. While you can take steps to prevent injuries as you increase your mileage, it's important to consider any current injuries or pain before starting a marathon training plan.

If you have an injury or often get hurt while running, it’s a good idea to give yourself more time to train. This way, you can include extra rest days.

Marathon Goals

Whether you aspire to shatter a former personal record, triumph over the challenge of a sub-3:00 marathon, or simply cross the finish line, there exists a marathon training plan meticulously designed to guide you towards achieving your objective.

If you’re an experienced runner aiming to improve your speed, choose training plans that emphasize speed workouts to help lower your times. On the other hand, if your main goal is to finish a race without stopping, look for training plans that focus on longer runs and gradually increasing your weekly mileage.

What Does Marathon Training Look Like?

Weekly Mileage Increase

It's important to increase your running distance slowly. A good guideline is the 10% rule: do not add more than 10% to your weekly mileage to prevent injuries. Beginners can start with 15–20 miles a week and work up to 35–45 miles.

Types of Runs

Long Runs

Long runs are essential for marathon training. Usually done once a week, they help increase endurance and mental strength. Aim for long runs to account for 20–30% of your total weekly mileage.

Tempo Runs

Tempo runs are done at a pace that feels challenging but manageable, usually close to your lactate threshold. They help you build your endurance so you can keep up your effort over long distances.

Interval/Speed Workouts

Shorter workouts and speed sessions are great for boosting your aerobic fitness and speed during marathon training. Doing 800-meter repeats, hill sprints, fartleks, or other speed exercises can help you get fitter and run faster when it counts on race day.

Recovery Runs or Cross Training

Easy workouts can help get rid of lactic acid and ease soreness. Activities like swimming, cycling, or yoga are great for recovery days and can help you avoid burnout.

Marathon Training Tips and Tricks

Find the right gear

Good shoes, moisture-wicking clothes, and essentials like hydration belts are important. If you can, visit a running store for a gait analysis to ensure your shoes match your stride.
Don’t forget a reliable heart rate monitor—like the Coospo heart rate monitor—to track your effort levels accurately and train smarter. Monitoring your heart rate helps prevent overtraining and ensures you’re hitting the right intensity zones for each workout.

Play around with nutrition

Nutrition and hydration are very important for marathon training, and it's crucial to be well-prepared by race day. Try different gels and electrolyte drinks during your training to find out what works best for you, which can improve your performance. Also, look into hydration belts and vests to make sure you stay healthy and hydrated during your training and the race.

Incorporate strength training

A few times a week, try to include some weight lifting and strength exercises in your running routine. These exercises will help you use different muscles and reduce the risk of injuries while you train.

Turn marathon training into a social event

You don’t have to do marathon training by yourself. Check out group runs in your area to meet others who are training too. You can share tips and advice, and you might even recognize some of the same people at different running events!

Sign up for other local races

Major marathons are exciting and inspiring events that can make you want to jump right in. However, you don't have to start with the tough 26.2 miles. Instead, think about signing up for a local 5K or 10K race. This way, you can build up your endurance and skills before tackling the challenge of a full marathon.

Why Sign Up for a Marathon?

Training for and finishing a marathon can change your life. It helps you learn discipline, resilience, and how to set goals. The feeling of achievement when you cross the finish line is like no other.

Additionally, marathons often support charities, foster community spirit, and help runners explore new cities and cultures.

Psychologist Dr. Simon Marshall, co-author of The Brave Athlete, says, “Completing a marathon can change how you see yourself—you start to view yourself as someone who doesn't give up.”