Training guide
Marathon Training Guide
A marathon plan is built around a long run that climbs toward 30–35 km, supported by high easy aerobic volume and weekly marathon-pace or threshold work. Plans run 16–20 weeks across 4–6 days. Fuelling practice and even pacing matter as much as fitness — the marathon punishes runners who go out too fast more than any other distance.
- Plan length
- 16–20 weeks
- Weekly volume
- 4–6 sessions, ~50–90 km
Overview
The marathon is an aerobic event decided by endurance, pacing discipline, and fuelling. Training prioritises easy mileage and a steadily lengthening long run, with marathon-pace segments to dial in race effort.
The long run builds toward 30–35 km and increasingly includes blocks at goal marathon pace. Equally important is practising your race-day fuel and hydration on those long runs so nothing is a surprise on the day.
A typical training week
| Mon | Rest or easy run |
|---|---|
| Tue | Intervals or threshold (e.g. 4 × 1.5 km at threshold) |
| Wed | Easy run (medium-long) |
| Thu | Marathon-pace run (with warm-up/cool-down) |
| Fri | Rest or easy run |
| Sat | Easy run + strides |
| Sun | Long run (2–3 hr, building to 30–35 km) |
Key workout types
Long run
Builds the endurance and fuelling practice for 42.2 km.
Marathon-pace run
Rehearses race effort and locks in goal pace.
Threshold work
Raises the pace you can sustain aerobically.
Easy mileage
The aerobic foundation — the bulk of weekly volume.
Pacing reference
Finish times across a range of even paces. Find your target, then use the pace calculator for exact splits.
| Pace /km | Pace /mi | Finish |
|---|---|---|
| 5:00 | 8:03 | 3:30:59 |
| 5:30 | 8:51 | 3:52:04 |
| 6:00 | 9:39 | 4:13:10 |
| 6:30 | 10:28 | 4:34:16 |
| 7:00 | 11:16 | 4:55:22 |
Frequently asked questions
How long should my longest marathon training run be?
Most plans peak at 30–35 km, about three weeks before race day. Time on feet matters more than hitting exactly 42 km in training.
How many weeks to train for a marathon?
Sixteen to twenty weeks for most runners, assuming a base of comfortable 10–15 km long runs to start.
How should I fuel during a marathon?
Practise taking carbohydrate (gels, drinks, or chews) every 30–45 minutes on long runs so your gut is trained for race day. Roughly 30–60 g of carbs per hour is a common target.
Why do people hit the wall?
The wall is glycogen depletion, usually worsened by starting too fast. Even pacing and consistent fuelling are the best defence.
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