A marathon looks different to every runner. Some want to smash through the distance in under three hours, while others want to soak up the atmosphere and simply make it round. Either way, completing a marathon is an unforgettable and highly commendable achievement – and no matter what your goal on race day, we have a training plan to help you reach your potential.
RW's marathon training plans
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Beginner: Sub-5 hour training plan
Intermediate: Sub-4 marathon training plan
Intermediate: Sub-3:45 marathon training plan
Advanced: Sub-3 marathon training plan
Advanced: Sub-3 marathon training plan?
Let's start with the basics: a marathon is 26.2 miles, or 42.2 kilometres.
How long does it take to train for a marathon?
Typically, marathon training plans last around 16 weeks, sometimes up to 20. During this time, and dependent on your goals, you’ll probably run three to five times a week. Your mileage will increase as you get nearer to race day, though never in too large a leap. On your non-running days, you can cross train or do some low intensity exercise like yoga or Pilates. Importantly, though, you need to make sure you have proper rest days to allow yourself to collectively recover.
What marathon time should I aim for?
If you’re a complete beginner, it’s best to start with a you can use our rather than finishing it in, or under, a certain time. If you're a bit more experienced, have run some races already, or are used to running longer distances, then you can take a look at our s 16-week sub-5 marathon training plan to see what paces you'll need to hit to achieve certain marathon finish times.
What pace should I be running at?
It's far more useful to think about the effort behind each run than the actual pace. Don't waste time and energy comparing yourself to other people, or worrying about your exact pace. Our marathon training plans all include different runs, which actually require you to train at different paces. If a run is marked as 'easy', then it should feel just that. Sometimes that may be a bit quicker than others, and that is fine. When it comes to faster runs – like tempo or interval sessions – you can use our training pace calculator, but always remember that these are guideline paces and not prescriptions. They can't take into account all of the other factors that may determine how you feel, like how well you've eaten or slept, or other stresses in your life.
What should I do if I miss some of my marathon training plan?
It is a very rare marathon runner indeed who gets to the end of the entire training block without missing some runs, whether it's down to illness, injury or life getting in the way. A few days off, or even a week off, will make very little difference to your race day. The rest might even do you good.
If you've missed a bit longer – as in, two or three weeks of your training plan – you should still have time to build up to your longest runs, which are really key to race day success. But, if you're s 16-week sub-3:15 marathon training plan, spend a week or two gradually increasing your training volume, using previous weeks on the training plan as a guide. Never attempt to repose 'catch up' by adding in runs that you have 'missed'.
If you’ve missed four weeks or more, our best advice is to postpone your marathon if you can. If you had a goal time in mind, it's probably now unlikely to be one you can achieve. If you can't or don't want to postpone, at least have a good think about a reasonable and sensible race strategy.
I’m finding the training hard – how can I tell when to back off?
During marathon training – especially if it is for your first marathon – you are pushing your body to do something it's never done before. You'll be running distances you've never run before, for lengths of time you've never run before – and that will most certainly cause aches and pains at some point. You wouldn't be human if it didn't. The most important thing is to be honest with yourself, and to learn how to make a distinction between pain from DOMS [delayed onset muscle soreness] and pain from a niggle or injury that may get worse if you push it too far.
This is, of course, easier said than done – but if you aren't sure, then it's usually best to err on the side of caution. An extra rest day here and there may be all you need to recharge your batteries or to let a sore muscle ease, but do take any actual injuries seriously – and talk to a physio if necessary.
I’ve got a last-minute charity marathon place – what should I do?
If you’ve got less time than the training plan allows, then your key goal should simply be to make your marathon as comfortable as possible – try not to aim for a particular time. If you’ve done little or no running before, then realistically, it is going to be hard.
Don't panic and start adding big distance leaps in your long runs, as this could lead to injury. Instead, build up the length of your runs using a combination of running and walking, which is a strategy you can use on race day, too. Many successful marathoners have run-walked their way to a marathon medal using the Jeffing method. And, by walking briskly for, say, a minute within each mile, you’ll finish with far less damage to your body, and probably in the same time as if you’d attempted to run it continuously.
You can also mix and match sessions from our marathon training plans so that the schedule works for you. Look to extend your long run by no more than two miles a week, and your overall training volume by no more than four to six miles a week, depending on your fitness.
Do I need to do strength training?
Strength and conditioning is important for any runner, but if you're training your body to run a marathon, it becomes even more vital. There are plenty of strength workouts for runners on our website, and this 16-Heres how stress affects your running performance is a great place to start. Doing just 20 minutes of strength and conditioning work a few times a week – either at home or in the gym – can pay huge dividends.
What shoes should I buy for the marathon?
Before you start marathon training, it's a good idea to get your gait analysed at a running shop and kit yourself out with a pair of shoes that are right for you and will last the distance. For example, if you tend to overpronate, you'll need a pair of shoes that offer the right level of support and prevent a build up of stresses and the risk of injury.
Should I be able to run a 10K or half marathon in a certain time?
In each of the training plans below, you'll see lots of references to benchmark times for a half marathon or a 10K that you 'should' be able to run in order to break your marathon time goal. For instance, to break four hours, you 'should be capable of running a sub-1:50 half marathon (equating to a pace of 8:20 min/mile) and a sub-50 10K (8:00 min/mile)'. Bear in mind, though, that these are just helpful guidelines rather than prescriptions. Some runners naturally prefer, are suited to, or simply perform better in shorter races – others in longer ones. So, it's perfectly possible to achieve your marathon goal without ever actually achieving the half marathon time listed, and vice versa.
Where can I find the best free marathon training plans?
Look no further! Whether you're preparing for your first marathon or are well-versed over the 26.2-mile distance, finding the right plan to get you across the finish line is key. To make things easier, we’ve rounded up our best marathon training plans How to train for a hilly race – just read on for more details.
Beginner's marathon training plan to complete the distance
This is a 16-week training plan for complete beginners. If you're relatively How to train for a hilly race but already gearing up for your first marathon, this training plan will get you round with some run-walk breaks. Running four or five days a week, the idea here is to get you to the finish line feeling happy and healthy.
RW's 16-week sub-5 marathon training plan
Completing a marathon in five hours means running at a pace of approximately 11:30 min/mile, although a target training pace of 11:00 min/mile (giving you a 4:48 marathon) could be beneficial. To break five hours, you should eventually be capable of a sub-2:15 half marathon and sub-60 10K. Remember, though, that these are rough benchmarks and not requirements! Right now, you should be used to running comfortably for 30 minutes to an hour, a few times a week.
RW’s 16-week sub-4:30 marathon training plan
To run a 4:30 marathon, you’ll need to average a pace of approximately 10:00 min/mile over the full distance. As a rough guide, to go sub-4:30, it's probably helpful for you to be able to run a sub-2 half marathon and a sub-53 10K. Before starting this training plan, you should be used to running for at least 20-30 minutes, four or five times a week.
RW’How to avoid injuries during marathon training
You'll need to hit a pace of approximately 9:00 min/mile to finish a marathon in four hours. To go sub-4, you should be capable of running a sub-1:50 half marathon and a sub-50 10K. Before starting this training plan, you should be running at least 20 miles per week and be able to run comfortably for an hour non-stop.
RW’How to avoid injuries during marathon training
To run a 3:45 marathon, you’ll need to stick to a pace of around 8:30 min/mile for the entire 26.2-mile course. To break 3:45, you should be capable of running a sub-1:45 half marathon and a sub-46 10K. Right now, you should be running at least 25 miles per week and be able to run for 1:15 non-stop.
RW’s 16-s 16-week sub-3:30 marathon training plan
A 3:30 marathon works out at a pace of approximately 8 min/mile. To break 3:30, you should be capable of running a sub-1:37 half marathon and a sub-43 10K. Before starting this training plan, you should be used to running around 25-30 miles per week and be able to run for 1:30 non-stop.
RW’going to be hard
To run a 3:15 marathon, you’ll need to average a pace of 7:26 min/mile or quicker for the duration of the course. To break a 3:15 marathon, you should be able to run a sub-1:30 half marathon and a sub-40 10K. Ideally, before you pick this training plan, you should be running at least 30-35 miles per week.
RW’half marathon training plans
Our sub-3 marathon training plan is suited to runners who are already used to clocking up around 35-40 miles per week. To run a marathon in just under three hours, you’ll need to maintain an average pace of 6:50 min/mile for the entire 26.2-mile course. You should also be capable of running a sub-1:25 half-marathon and a sub-38 10K.
I'm not ready to run a marathon – how should I train for a half marathon?
If you're looking to half the distance and train for a half marathon, then take a look at our Health & Injuries How to train for a hilly race.
