How long does it take to prepare for a marathon?

Do you dream of running the famous distance of 42.195 km in a marathon? It’s a fascinating project. If you have the willpower, you can do it, but that’s not enough. You also need to prepare well to avoid giving up in the middle of the race and limit the risk of injury. How much time do you need to prepare? Here’s everything you need to know to plan your marathon route effectively.

What is the ideal length of time to prepare for a marathon?

A training period of 12 to 16 weeks is enough for most riders to be ready. With this timeframe, it’s possible to integrate the main principles of progression:

• Endurance development ;
• Strengthening the mind ;
• Improving physical condition;
• Adaptation of the body to repeated effort.

Furthermore, to prepare effectively for this duration, trainers recommend a smooth, structured progression (you can find specialist marathon coaches here).

This means gradually increasing the volume of training to avoid injury and strengthen the body. In other words, you need to move from short, moderate sessions to longer, more focused outings.

For example, in the first few weeks, you can start with a 1 h 30 min program and then progress to a 2 h 30 min or even 3 h performance. You shouldn’t neglect long training sessions, as they help your body get used to working out for several hours at a time.

Preparing for a marathon: how long does it take depending on your level?

Although coaches recommend a specific time to prepare for a marathon, it must be recognized that the ideal time varies from one runner to another. Each athlete has his or her own goals, pace of progress and abilities. However, it’s the level of experience that has the greatest influence on preparation time.

For a beginner runner

For a beginner, the objective is generally not to perform, but rather to finish the race without injury, while respecting the body’s signals. You’ll need between 20 and 24 weeks to prepare. This training period should be structured in two stages:

• Adaptation: the aim of this phase is to gradually develop the ability to run for 60 minutes at a moderate pace without stopping;
• Specific marathon preparation: includes improving running technique and building fundamental endurance.

This last phase must also include training in good recovery practices.

To structure your training, you can consult our marathon pace chart to help you choose your training intervals.

For a regular runner

First of all, it’s important to understand that a regular runner trains between 8 and 15 km at a frequency of 3 to 4 times a week. If this is your training rhythm, you need 12 to 16 weeks to prepare. Your aim throughout this period should be to build up your physical and mental capacity to cope with the 42.195 km in good conditions.

In reality, you need to understand that you already have an acceptable endurance base and a mastery of the fundamentals of training. You then need to create a program that incorporates a gradual increase in weekly duration, long outings and specific sessions such as tempo runs or splits.

For experienced runners

An experienced marathon runner has probably already attended competitions. What’s more, he’s been running regularly for several years. For these reasons, his preparation time should be shorter, precisely 8 to 12 weeks. If you have this type of runner, each of your training sessions should be aimed at achieving excellent physical condition and performance. In other words, you need to calibrate your program around optimizing speed, resistance and running strategy. You can, for example, do high-intensity sessions and opt for meticulous recovery management.

What do you need to work on during preparation?

Preparing for a marathon is more than just training for miles. To increase your chances of crossing the finish line without injury or the risk of dropping out, there are other elements to improve:

• Muscle strengthening: work on your gluteal muscles, legs and sheathing to improve your stability and posture. This will also help you limit muscle fatigue, which can lead to muscle tears;
• The mind: you need to set up a realistic race strategy, visualize the course and learn to manage fatigue. These different actions will boost your self-confidence and give you a boost on D-day;
• Hydration and diet: avoid high-fat foods, preferring carbohydrates for energy. Adopt protein products and drink water regularly.

In addition to these gestures, your training must include all the stages of an effective program: the building, development and release (or tapering) phases.