Training for a marathon is a significant challenge that requires both respect and preparation. The duration of training varies based on your existing fitness level, usually falling between 12 weeks and 12 months. To prepare adequately, we believe most runners should focus on "time on feet" and not achieving a certain distance in training. This differs slightly to the approach of targeting a 20mile run we see in many training plans.
We believe in looking at the total run volume over a week and for most runners there longest run being between a 2hr-2:30hr run. This will be worked out based off their goal/expected completion time AND the athletes experience/running career. Unless you are an elite runner it's important to avoid running a full marathon during training, as this can lead to prolonged soreness and fatigue.
How long will marathon training take?
To figure out how long your training will take, start by assessing the time you can run continuously comfortably. Then aim to increase your "time on feet" by 5-10mins a week on 1 of the runs you are doing a week. For instance, if your longest run is 30mins, you might need about 22 weeks of training. If you can run 90mins, you may need around 16 weeks. While some may attempt to train in a shorter timeframe, doing so can increase the risk of injury, so it’s wise to select a marathon that allows plenty of time for preparation.
Injury prevention is a critical aspect of marathon training. Research indicates that about 30% of runners sustain injuries during training, and 15% do not even start the race. To lower your injury risk, adhere to the 5% rule, which suggests that you should not increase your weekly mileage by more than 5%. The more commonly suggested 10% increase can be too aggressive and may lead to injury. Following the 5% guideline allows your body to adapt gradually, keeping you healthier and more prepared for race day. We believe strongly in little and often with running rather than heroic weekend long runs to increase/maintain weekly milage.
Run Frequency
When it comes to the frequency of your runs, aim for three to six per week, depending on your fitness level and availability. If you can only manage three runs, that’s perfectly fine and can offer substantial benefits. Running more than three times a week can provide additional advantages, but be mindful of diminishing returns; running six times a week doesn’t guarantee double the speed of running three times. Take into account your personal circumstances, goals, and capacity for higher mileage when planning your weekly runs.
Your training regime should incorporate different types of runs: easy runs, long runs, and interval training. Easy runs facilitate recovery and enhance aerobic fitness, while long runs build endurance. Interval sessions are critical for improving speed.
We tend to structure a runners week around two key workouts: the long run and the interval session. The rest of their running will be Easy/Aerobic and potentially have some technical drills to complete.
Of course there is also fuelling and hydration, kit & equipment and strength and conditioning to consider amongst other things relating to marathon training.
Thanks for reading
Triathlon Ross