Quick Answer
Most runners need 16 to 20 weeks to train for a marathon. A good plan includes four to five runs per week — a mix of easy runs, one long run, one tempo or threshold session, and one interval or speed session — plus strength work and rest days. Your longest training run should peak at 30 to 35 kilometres, three weeks before race day.How Long Does It Take to Train for a Marathon?
The right plan length depends on where you are starting from.
First-time marathoners with a solid running base of 30 to 40 kilometres per week should allow 16 to 20 weeks. This gives enough time to build long run distance gradually without large jumps in weekly mileage. If you are currently running less than 20 kilometres per week, add a base-building phase of four to eight weeks before starting a marathon-specific plan. For a detailed week-by-week schedule, read our 16-week beginner marathon training plan.
Experienced runners chasing a PB can work with 12 to 16 weeks if they already have a strong aerobic base. Shorter plans demand higher starting fitness and carry more risk, so they suit runners who have completed at least one marathon before. If you are working with a tight timeline, our 8-week marathon training plan covers how to make a condensed block work.
Runners targeting a specific time — whether it is sub-4, sub-3:45, sub-3:30, or sub-3 — need plans that include pace-specific workouts and race simulation runs. We have dedicated guides for 3:45 marathon pace and sub-3 hour marathon training.
What a Structured Marathon Training Week Looks Like
A well-structured marathon training week typically includes four to five running sessions plus one or two rest or cross-training days. Here is an example for a runner training five days per week during the build phase.
👉 Swipe to view full table
| Day | Session | Purpose |
|---|---|---|
| Monday | Rest or light cross-training | Recovery |
| Tuesday | Easy run (8–10 km) | Aerobic base |
| Wednesday | Tempo or threshold session | Lactate threshold |
| Thursday | Easy run (6–8 km) | Recovery and volume |
| Friday | Rest or strength training | Recovery and durability |
| Saturday | Intervals or marathon pace | Speed and race specificity |
| Sunday | Long run (20–35 km) | Endurance and fuelling practice |
The long run is the most important session of the week. It builds the aerobic endurance and mental resilience needed to cover 42.2 kilometres. The tempo and interval sessions develop the speed and lactate clearance that determine your marathon pace. The easy runs add volume without fatigue. And the rest days are where your body actually adapts and gets stronger.
Coach’s tip: The most common mistake in marathon training is running easy days too fast. If your easy runs feel moderate, you are probably accumulating too much fatigue and arriving at your key sessions already tired. Keep easy runs genuinely easy — you should be able to hold a conversation without effort.
The Key Workouts in Marathon Training
Every workout in a marathon plan serves a specific purpose. Understanding why you are doing each session helps you execute them properly. For a deeper dive into specific sessions, read our marathon workouts guide.
The long run. This is the backbone of marathon training. Long runs build aerobic endurance, train your body to burn fat efficiently, and give you the mental confidence to cover the full distance. Most plans peak at 30 to 35 kilometres, which is close enough to race distance to prepare your body without the recovery cost of running a full marathon in training.
Tempo runs. A tempo run is a sustained effort at a pace just below your lactate threshold — comfortably hard, where you can speak in short sentences but not hold a full conversation. Tempo runs improve your ability to sustain a faster pace for longer, which is exactly what marathon racing demands. Typical sessions include 20 to 40 minutes at tempo pace. For more detail, read our tempo run training guide.
Marathon pace runs. These are the most race-specific sessions in your plan. Running 10 to 20 kilometres at your goal marathon pace teaches your body what race effort feels like and helps you dial in your fuelling and pacing strategy. Many coaches place these at the end of a long run to simulate the fatigue of the final third of the race.
Interval sessions. Short, hard efforts of 800 metres to 1.6 kilometres at faster than race pace build your VO2 max and running economy. These sessions make marathon pace feel easier by raising your aerobic ceiling. One interval session per week is enough for most marathon runners.
Easy runs. These make up the majority of your weekly volume and should be run at a pace where you can talk comfortably. Easy runs build aerobic fitness without adding significant fatigue. Training in the right heart rate zones ensures your easy days are genuinely easy.
Marathon Training Phases — Base, Build, Peak, Taper
A well-designed marathon training plan follows a phased approach that gradually builds fitness over time.
Base phase (weeks 1–4). The focus is on building weekly mileage and establishing consistency. Most runs are at easy pace with one tempo session per week. Long runs start at 16 to 20 kilometres and increase by one to two kilometres each week.
Build phase (weeks 5–12). This is the highest-volume phase. Long runs extend to 28 to 32 kilometres. Tempo and interval sessions become more demanding. Marathon pace work is introduced. A recovery week every third or fourth week allows your body to absorb the training.
Peak phase (weeks 13–15). Your longest and most race-specific training happens here. The longest long run — typically 32 to 35 kilometres — falls in this phase. Marathon pace efforts are at their longest. After this phase, fitness is essentially built.
Taper phase (weeks 16–18). Volume drops by 40 to 50 percent over three weeks while intensity stays. This allows your body to fully recover from the training block and arrive at race day feeling fresh, strong, and ready to perform. Many runners feel restless or anxious during the taper — that is normal and a sign that you are well rested.
Marathon Nutrition — Before, During, and After
Nutrition can make or break a marathon. You can have perfect fitness and lose 20 minutes to poor fuelling. The key is to practise everything in training so race day has no surprises.
During training: for long runs over 90 minutes, practise taking on 30 to 60 grams of carbohydrate per hour from gels, chews, or sports drink. For runs over two and a half hours, push towards 60 to 90 grams per hour. Your gut needs to be trained to absorb fuel during running, so start practising early in your training block.
Race week: increase your carbohydrate intake in the two to three days before the marathon. This does not mean overeating — it means shifting the balance of your meals towards more rice, pasta, bread, and potatoes while keeping overall portions normal.
Race morning: eat a familiar breakfast two to three hours before the start. Toast with honey, porridge, or a banana with peanut butter are popular choices. Avoid anything new, high in fibre, or high in fat.
During the race: take your first gel or fuel at 30 to 45 minutes and continue every 30 to 45 minutes. Take water at aid stations. In hot Australian conditions, add electrolytes from early in the race. The wall at 30 to 35 kilometres is almost always a fuelling problem, not a fitness problem.
Race Day Strategy
The marathon is a race of patience. The runners who execute the best race are almost always the ones who start conservatively and finish strong.
Start slower than you think you should. The first 10 kilometres should feel almost too easy. Adrenaline and the crowd will make your goal pace feel effortless early on. Trust the plan and hold back. You will thank yourself at 35 kilometres.
Run even splits or a slight negative split. Aim to run the second half at the same pace or slightly faster than the first. This requires discipline in the first half but produces a faster overall time and a far better race experience than fading in the final 10 kilometres.
Break the race into thirds. The first third is about patience. The second third is about rhythm. The final third is about grit. Do not think about the finish line until you are past 30 kilometres.
Use your watch wisely. Check your pace every few kilometres but do not obsess over every split. Small variations are normal. What matters is the average over the full race.
Strength Training for Marathon Runners
Two strength sessions per week of 15 to 20 minutes each can significantly reduce your injury risk and improve your running economy. Marathon training puts enormous repetitive load on your body — strong muscles, tendons, and joints absorb that load better.
Focus on squats, lunges, single-leg deadlifts, calf raises, glute bridges, and planks. Bodyweight is sufficient for most runners, though adding light weights as you progress increases the benefit. Do strength work on easy run days or rest days, not before a key session.
For more on how strength work and load management prevent common marathon training injuries, read our running injury prevention guides.
Training for Australian Marathons
Australia has a strong marathon calendar with events suited to every level. If you are targeting a specific race, your plan should account for the course profile, expected conditions, and timing.
The Melbourne Marathon in October is Australia’s oldest and most popular marathon, with a fast, flat course through the city. The Sydney Marathon in September crosses the Harbour Bridge and finishes at the Opera House — hilly in places but iconic. The Gold Coast Marathon in July is one of the flattest and fastest courses in the southern hemisphere, and a popular choice for runners chasing a PB. The Great Ocean Road Running Festival in May offers stunning coastal scenery with some challenging terrain.
Heat is a factor for many Australian marathons. If you are racing in conditions above 20 degrees, expect your pace to slow by 10 to 20 seconds per kilometre compared to cooler conditions. Practise running in heat during training, hydrate with electrolytes, and adjust your pace expectations on warm days. Browse our running events calendar to find your next marathon.
When a Coach Makes the Difference
A marathon is a big enough commitment that getting the training right matters. A running coach builds your plan around your specific fitness, schedule, and goal time, then adjusts it every week based on how your body is responding.
The runners who benefit most from coaching during marathon training are those who have tried a generic plan before and either got injured, hit the wall, or finished well below their potential. A coach prevents all three by managing load, pacing your long runs correctly, and building race-specific fitness at the right time.
If you are chasing a Boston qualifier or any specific time goal, coaching is particularly valuable because the margin for error in training and race execution is much smaller.
A personalised marathon training plan built around your fitness, schedule, and goal time is the smartest way to prepare. At SportCoaching, every session has a purpose and every week is adjusted based on how your body responds.
View Marathon Training Plans
FAQ: Marathon Training Plan
How many kilometres per week should I run when training for a marathon?
Most beginner marathon plans peak at 50 to 65 kilometres per week. Intermediate runners typically reach 65 to 85 kilometres. Advanced runners may train at 80 to 120 kilometres or more. The right volume depends on your training history, injury resilience, and available time. More is not always better — consistency matters more than peak mileage.
Should I run the full 42.2 kilometres before race day?
No. Most marathon plans peak at 30 to 35 kilometres for the longest training run. Running the full distance in training adds significant fatigue and injury risk without proportional fitness benefit. The combination of your training base and race day taper will carry you through the final kilometres.
What is a good marathon time for a first-timer?
For a first marathon, finishing is the achievement. Average finish times for recreational runners typically fall between 4:00 and 5:00 hours. Setting a time goal for your first marathon is less important than arriving healthy, executing a smart pacing strategy, and crossing the finish line feeling proud of the effort.
How do I avoid hitting the wall at 30 kilometres?
The wall is primarily a fuelling problem. If you run out of glycogen, your body cannot sustain marathon pace. The fix is consistent carbohydrate intake during the race — 30 to 60 grams per hour starting from the first 30 to 45 minutes. Practise your fuelling strategy on every long run over 90 minutes so your gut is trained to absorb fuel while running.
Can I train for a marathon on four runs per week?
Yes. Four runs per week is enough for most recreational marathoners. Include one long run, one tempo or threshold session, one interval or speed session, and one easy run. Add strength training and one rest day. Many runners successfully complete marathons on this structure without the fatigue that comes from running five or six days per week.
Find Your Next Running Race
Ready to put your training to the test? Here are some upcoming running events matched to this article.
