The time and level of commitment required to train for a marathon really depends on your current fitness level, your running experience, and your goals for the race.
For experienced runners who have already run marathons, they may be able to get race-ready in 12 weeks. If they’re hoping to beat a personal record, they may need a few more weeks.
Beginners should slowly build their distances and should plan to take anywhere from 18 to 22 weeks, depending on their starting point. Taking a safe, gradual approach will help prevent injuries and avoid physical and mental burnout from the training.
If you’ve been running for at least a year and you’ve already raced other distances, like a half marathon, you’re probably ready to start training for a marathon. But it does require a huge time commitment and serious physical and mental training. As yourself these questions to determine whether you’re ready to take the plunge.
Here’s what kind of time commitment to expect with marathon training, based on your starting point:
Beginner Runners
If you’ve never run a marathon and you’re currently running under 15 miles, expect to spend 18 to 20 weeks preparing for your marathon. You should plan on running at least three times a week in the beginning. As your training progresses, that will increase to at least four times a week.
You’ll also want to incorporate 1-2 days of cross-training to help build your fitness and boost your injury resistance. In terms of the weekly time commitment, the highest mileage weeks of your training will be three, four, and five weeks before your race.
During the final two weeks before the marathon, you’ll actually start cutting back on mileage during the tapering phase.
Here are some marathon schedules for beginner runners:
Run/Walk Marathon Training Schedule: This 20-week marathon training program is designed to help you run/walk to the finish line of your marathon. You should have a base mileage of about 12-15 miles per week to begin this training program.
Beginner Marathon Training Schedule: This 20-week schedule is for a beginner marathoner whose goal is to finish. You should have a base mileage of 12-14 miles per week to start this training program.
22-Week Marathon Training Schedule for Beginners: This simple marathon training schedule will get beginner runners marathon-ready in 22 weeks. To start it, you should be able to run at least 3 miles.
Novice Runners
If you have a little more running experience and feel like you’re past the beginner stage, you could be ready for a marathon in closer to 16-18 weeks. Plan to run at least 4-5 days a week, with 1-2 days of cross-training.
Intermediate Marathon Training Schedule: This 18-week marathon training schedule is geared toward intermediate runners who can already run up to six miles comfortably.
Experienced Runners
If you have some marathon or long distance running experience and already have a solid running base established, you could be marathon-ready in about 12-15 weeks.
Advanced Marathon Training Schedule: This 15-week marathon training schedule is geared toward intermediate runners who can already run up to 10 miles comfortably.
More About Marathon Training and Running
- Can I Run a Marathon?
- Top 10 Marathon Fears and How to Get Over Them
- 10 Marathon Training and Racing Mistakes
- What to Do the Week and Day Before a Marathon
- Must-Have Marathon Gear Essentials
Christine Luff is a certified RRCA running coach, and certified as a personal trainer and fitness nutrition specialist, by the American Council on Exercise. She coaches runners of all levels, from beginners to advanced, who are training for races, from 5Ks to marathons. Her book, Run for Good: How to Create a Lifelong Running Habit, is available on Amazon.
