Getting Marathon Fit: How Long Does it Take?
Springtime: Tis the season for getting serious about training. This time of year I often get new clients looking to prepare for a fall marathon. And the most common question I get is “how long do I need to train?”
To answer this question, I need to ask a question:
“What is Your Starting Point?”
A runner starting from scratch, from very low mileage, or who is coming off an injury will need a lot more time to prepare than someone who is already relatively fit.
A runner who has spent the off season (or since their last race) not running will need a lot more time to prepare than someone who has been following my Maintenance Mode philosophy of training.
And finally, the runner with a lofty goal will need as much time as possible to prepare as opposed to a runner whose goal is more simply to cover the distance of 26.2miles and finish.
Does Experience Matter?
Experience in running can be so helpful, but it doesn’t necessarily reduce the time it takes to condition the body to run a marathon. If someone hasn’t been running and completing hard workouts recently, their body will need time to build back strength and resiliency. A more gradual build up is the best way to prevent injuries.
Often, experienced runners ramp up too fast and suffer injuries or setbacks.
Even I’ve fallen into this trap — because I have clear memories of what my body has done in the past (when I was a pro athlete), and my mind is familiar with working hard and pushing through fatigue and discomfort, it’s easy to do too much too soon. I have to be very careful to patiently build up volume and workout intensity otherwise I’ll get injured.
In Summary
As a coach, I would generally feel comfortable with the following timelines assuming the runner is completely injury free and healthy at the onset of training..
8-10 weeks: experienced marathoner, already carrying a decent amount of volume in the off-season or between races. I’d be looking for ~40+ mpw or ~60+ kpw as a starting point.
12 weeks: minimum for an experienced runner, running at least 25-30mpw. Even if a runner is experienced in other distances, the marathon requires fueling during training and racing and this takes time to learn. And you can only learn it during long runs and workouts.
16 weeks: minimum for an inexperienced runner, a first-time marathoner, or a very low mileage runner. Also the minimum for someone restarting after healing and rehabbing an injury.
20+ weeks: best for anyone eyeing a big goal, injury-prone runners, and individuals with very little experience training as a runner. It’s smart to assume there will be a couple minor setbacks or interruptions in a training block. More time allows for less stress due to missed training and a less aggressive build in volume.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.
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