Marathon training is about getting your body and mind ready for the demands of race day. The long runs, is about getting your body and mind ready for the demands of race day. The fatigue mirror the mental and physical challenges you’ll face in the final miles of the race itself. A solid training schedule is essential for building both aerobic endurance and mental toughness.
Logging miles isn’t all there is to gearing up for a marathon—but yeah, you’ll be logging a lot of miles over the four months or so leading up to your race. But more isn’t always more.
So how much mileage is enough without tipping into burnout? “The sweet spot is where you can train consistently, recover well, and stay mentally engaged week after week,” says Alysha Flynn, founder and coach at What Runs You As for exact mileage for that long run, here’s a breakdown per experience level, based on Every Woman’s Marathon. “That might take a little trial and error, but it’s worth it.”
We tapped two coaches for their best tips about how to narrow in on the right mileage to get you to the start line prepped for success—and to the finish line feeling strong.
Why the Base Build Is So Important
Maybe you’ve heard that you’ll be cranking out 40- or 50-mile weeks during marathon training. Before you get too focused on that number, remember: That’s not where your training schedule will begin. Your first couple weeks are more likely to sit in the range of 15 to 25 miles per week. You’ll build up to those bigger numbers as the training block progresses.
If you’re starting a traditional 16-week marathon training plan, Flynn advises starting with a solid base of 15 to 20 miles per week. Ideally, you’ll be comfortable with running at least six miles at a time, too. “That way, your body is ready to handle the build without feeling overwhelmed or risking injury,” she says.
The most important thing, she adds, is consistency. “Meet your body where it is now and keep building from there,” Flynn explains.
How to Determine Weekly Mileage Goals for a Marathon
Are You Really Running in Zone 2 RunnersConnect, recommends these basic guidelines for how many miles you should expect to run during some of your peak weeks of marathon training—that’s when you reach your highest mileage—based on your running experience:
- Beginners (it’s your first or second marathon, or you’re coming back after time off): 35 to 45 miles, running 4 to 5 days per week
- Intermediate (you’ve run a few marathons and are ready to train more intentionally): 45 to 60 miles, running 5 days per week
- Advanced (you’ve completed multiple marathons and have an aggressive finish-time goal in mind): 55 to 70 miles, running 5 to 6 days per week
Maybe you’ve heard that you’ll be cranking out 40- or 50-mile weeks during
Keep in mind that there’s no one-size-fits-all plan to help you prep for a marathon—and your experience is only one piece of the puzzle. The right approach for you depends on several factors, says Gaudette.
You’ll want to take all these into account:
Age
Gaudette recommends considering both your chronological age and your training age. “The younger you are, the more aggressive you can approach training, whereas older runners will need to be a little more cautious with volume,” he says. “Conversely, runners who’ve been training for a long time generally have a good aerobic base and can get away with running fewer miles than those without a long training history.”
Race Goal
“If your goal is about vibing and having fun with friends on the course, you may not need as many peak miles as someone chasing a PR,” says Flynn.
Injury History
This factor is a crucial consideration, says Gaudette: “If you have a lengthy injury history, you’re going to want more weeks to train so you can progress more slowly, and your total overall volume might be lower,” he explains. “Healthy runners can likely handle a little more volume.”
Work Hours and Life Stress
If you’re super-busy on the job, give yourself permission to dial back on miles. “Two runners at the same fitness level can have very different mileage needs depending on what else they’re carrying,” says Flynn.
Recovery Between Runs
“If the miles are leaving you too depleted to recover or show up well for workouts, it’s a sign your weekly volume might be too high for you right now,” notes Flynn.
Think about all of these details and what they mean for you and your current situation. “When I approach a training block, I always ask myself: ‘What season of life am I in?’” says Flynn. “I consider all those outside factors, not as an excuse to take on less or as permission to take on more but as a way to meet myself where I’m at and be realistic about what I can sustain.”
What season of life am I in?’&rdquo
Your 16-Week Marathon Strength Training Plan Maybe you’ve heard that you’ll be cranking out 40- or 50-mile weeks during, and we get it: 15 or 18 or 20 miles on the calendar looms large over the rest of the week. But the best bet for your marathon-training strategy Every Woman’s Marathon.
Flynn advises thinking about your week working as a whole. “A good rule of thumb is that your long run should make up about 30 to 40 percent of your total weekly mileage,” she says. “That balance helps you build endurance without overloading your body in one session.”
Gaudette more or less agrees, noting that it’s okay for your long run to comprise up to half of your weekly mileage, as long as you’re being smart about pacing, The Case Against Exclusive Long Runs.
As for exact mileage for that long run, here’s a breakdown per experience level, based on Runner’s World training plans:
- Beginner: The Biggest Myths About the Run/Walk Method
- Intermediate: start at 5-10 miles and peak at 20-22 miles
- Advanced: start at 10 miles and peak at 20-23 miles
Nutrition - Weight Loss How Many Miles Should You Run Per Week During Marathon Training? Experts Answer, in which you’ll add more tempo efforts into those long runs, or if you’re following the run/walk method, early mornings, and midweek slogs through.
Again, it’s not all about your long run. Your midweek runs should mostly be done at an easy effort level, with a day or two of possible speedwork for more advanced runners, says Flynn, and a recovery day or two each week will help you get closer to your marathon goal, too.
“The rest of the week supports that long run with easy effort runs, recovery days, and structured workouts depending on your level,” she says. “It’s not just about logging miles—it’s about how those miles fit together.”
fueling, and recovery
Simply put, you need to listen to your body. “If you’re feeling run down or getting little niggles all the time, it might be a sign to cut back,” says Gaudette. “Likewise, if you’re breezing through each week and feel fresh, then trying to increase volume is a good idea.” Increasing volume might look like adding on some easy miles midweek, or adding another day of an easy run to your schedule.
Flynn recommends checking in with yourself weekly and cutting yourself some slack if you do need to cut back. “Runners sometimes think backing off means they’re off course, but adjusting is part of smart training,” she says. “The right plan challenges you, but it shouldn’t drain you.”
At the end of the day, your specific mile number each week isn’t as important as sticking to the build itself, week after week after week. “The right mileage for you mostly revolves around what is the most you can train while staying healthy,” says Gaudette. Because getting in all the mileage in the world won’t matter if you don’t make it to that start line feeling healthy and ready to run.
Find the Perfect Training Plan for You
as long as you’re being smart about
Recommended Experience: No experience necessary! Anyone can accomplish this training plan.
as long as you’re being smart about
Recommended Experience: Should You Be Doing Longer Long Runs.
as long as you’re being smart about
Recommended Experience: For a new runner who has been exercising regularly for at least a year, or someone who has completed a few 5Ks or 10Ks and can complete 6 miles in one workout. This plan peaks at 28 miles in a week with a 12-mile long run.
as long as you’re being smart about
Recommended Experience: For runners comfortable exercising for at least an hour at a moderate effort. This plan peaks at 32 miles in a week with a 14-mile long run.
as long as you’re being smart about
Recommended Experience: For a consistent runner used to regularly working out four to five times a week. The plan starts with a 10-mile long run and peaks at 44 to 47 miles a week with a 22-mile long run, helping you average under a 9:10 per mile come race day.
