A marathon differs from a half marathon by more than twice the distance. After 30 kilometres the reserves that carried you through shorter races run out, and everything comes down to the training of the last months, an even pace and fuelling on the go. That is why a marathon training plan is not a set of long runs but a system: regular easy volume, a long run that grows gradually, work at marathon pace, recovery weeks and a taper. Below is how it works and how to build your own week.
In short: what you need to know
- The timeline depends on your base. If you run regularly and have already run a half marathon, a training cycle usually takes four to six months: our first-marathon plan is 24 weeks, our time-goal plans are 20 weeks. If you don’t run regularly yet, you first need months of base building and a half marathon.
- The week — easy running, a long run, one or two quality sessions, strength work and rest.
- The long run grows gradually, and every third or fourth week is a recovery week.
- You don’t run a full marathon in training: in our plan the longest run is 30–32 km.
- The last 2–3 weeks are the taper: volume drops so you start on fresh legs.
- A ready-made programme — the 24-week first-marathon training plan.
What base to start from
A marathon cycle does not start from zero but from a running habit. A sensible starting point looks like this:
- you have been running three or four times a week for several months without breaks;
- you can run 10 km comfortably, not at your limit;
- ideally, you have already completed a half marathon.
If you are not there yet, run a half marathon before the marathon: it shows how you handle a long distance and gives a reference point for your goal time. How to prepare for your first half marathon is covered in a separate article on the first half marathon.
What the week is made of
| Workout | Why and how |
|---|---|
| Easy running | The main volume of the week at a conversational pace. Builds endurance and helps you recover after hard days |
| Long run | The key workout of the week. Teaches the body to work for a long time and use its reserves economically; easy pace |
| Marathon pace | Segments at your goal race pace — on their own or at the end of the long run. The pace should become familiar |
| Tempo run | Work around threshold: raises the pace you can hold for a long time |
| Strength | One or two short sessions a week: legs, glutes, core. Protects against overload as volume grows |
| Rest | At least one day without running: that is when adaptation to the load happens |
Short intervals are not the main thing in marathon training. They are useful early in the cycle for speed and running economy, and closer to race day they are replaced by long segments at marathon pace. Intensity is easy to control by heart rate — the zones are covered in detail in the article on training by heart rate zones.
How the long run and volume grow
The long run grows gradually: a few kilometres every one or two weeks, not ten at once. Every third or fourth week is a recovery week: volume and the long run are about a quarter lower so the body can consolidate the load. In our 24-week plan weekly volume grows from about 25–30 to 48–60 km, and the peak long run is 30–32 km. A full marathon in training is unnecessary: it takes away the energy you need for the following weeks of training, and on race day the last kilometres are carried by the freshness from the taper and by fuelling.
The long run pace is easy, noticeably slower than marathon pace. If you want to add specificity, run the last few kilometres of the long run at marathon pace — but not every week and not in a recovery week.
Periodisation: base, specific phase, taper
- Base. Regular easy volume, a gradually growing long run, strength work, short strides. The goal is to get used to the load without injury.
- Specific phase. Segments and long blocks at marathon pace, long runs rehearsing fuelling and kit, a tune-up race over 10 km or a half marathon.
- Taper. The last 2–3 weeks before the race: volume drops, intensity stays as short familiar segments.
The taper: the last three weeks
In our plan the longest long run falls in weeks 19–20 of 24, that is three to four weeks before the race. After that volume drops: noticeably in the second-to-last week and more in the last one, but easy running and short segments at marathon pace remain so your legs don’t go “flat”. In race week the main things are sleep, familiar food, more carbohydrates in the last days and no experiments. Feeling heavy and anxious during the taper is normal: you don’t lose fitness in these weeks, and freshness comes back.
A 4-hour marathon: what pace you need
Four hours for 42.195 km is an average pace of about 5:41 per kilometre, with halfway at about 2:00. For training this means 5:40–5:45 should become a familiar, comfortable pace for you: in marathon-pace segments and at the end of long runs. If that pace already feels hard at 10–15 km, reconsider the goal for this race or take more time to prepare. By checkpoints, an even split looks like this:
| Checkpoint | Clock time |
|---|---|
| 5 km | 28:26 |
| 10 km | 56:53 |
| 21.1 km | 2:00:00 |
| 30 km | 2:50:38 |
| 40 km | 3:47:31 |
| 42.2 km | 4:00:00 |
It makes sense to run the first half evenly or even a few seconds per kilometre slower: time “banked” by a fast start often has to be paid back with interest after the 30th kilometre. A ready-made programme — a sub-4-hour marathon.
Fuelling and water on long runs and on race day
On runs longer than an hour and a half the body needs carbohydrates and water, and in a marathon without them you run out of energy long before the finish. Gels, sports drinks and their amounts are chosen on long runs — in the same conditions and at the same intervals as on race day, so your stomach gets used to them in advance. How many carbohydrates per hour you need for different durations is covered in the article on fuelling for long workouts. Drink to plan and to thirst, without forcing extra at every aid station. On race day use only what you have already tried.
Common mistakes
- Increasing volume sharply. Adding a lot of kilometres at once is tempting, but this is where overload most often comes from.
- Long runs too fast. A long run close to marathon pace every week tires you more than it develops you.
- No taper. A hard workout a week before the race won’t add fitness, but it will take away freshness.
- Something new on race day. Unfamiliar gels, shoes or clothing on marathon day are a common cause of stomach trouble and chafing.
- Too fast a first segment. Emotions and the crowd pull you forward; the payback comes after 30 km.
When to stop
Heavy legs after a long run, fatigue at the end of a loading week and muscle soreness are a normal response to training. Chest pain, feeling faint or fainting, numbness in an arm or the face are a reason to stop running immediately and see a doctor.
Ready-made plans and choosing a race
- First marathon: 24 weeks — if this will be your first race at the distance.
- Time-goal plans: under 5 hours, under 4 hours, under 3:30, under 3 hours.
- Choosing a race — see preparing for the Moscow Marathon.
Frequently asked questions
How long does it take to train for a marathon from scratch?
If you don’t run now, you first need a running habit, a confident 10 km and a half marathon — that takes months, not weeks. The marathon cycle itself starts from that base; otherwise the risk of injury and not finishing is high.
How many kilometres a week should you run when training for a marathon?
It depends on your level and goal. In our first-marathon plan volume grows from about 25–30 to 48–60 km a week; runners with a time goal usually run more. Gradual growth and recovery weeks matter more than a specific number.
What is the longest training run before a marathon?
In our plan it is 30–32 km of easy running three to four weeks before the race. You don’t run a full marathon in training.
Can you train for a marathon in 3 months?
Only if your base is already in place: regular running, a confident half marathon and familiar long runs. Then three months go to specific work and the taper. With a smaller base such a timeline is a risk; it is better to choose a later race.
How do you run a marathon in 4 hours?
You need an average pace of about 5:41 per kilometre, and that pace should feel comfortable for you in segments and at the end of long runs. Run the first half evenly, without banking time with a fast start, and eat and drink what you tried in training.
Do you need to run with a watch and heart rate monitor?
Not necessarily, but heart rate helps keep easy days and long runs truly easy, and pace on the watch helps you learn marathon pace. Without a device the talk test works: on an easy run you can speak in sentences.
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