Preparing a marathon

How long does it take to train for a marathon?

Plan on 12 to 16 weeks of specific training if you already run regularly, and never less than 10: that's how long your body needs to handle the increase in volume, build race-specific endurance and absorb the long runs without getting injured. If you're a beginner, aim for a half marathon first. PacePlotter deliberately refuses to generate a "crash" marathon plan for a beginner profile less than 12 weeks out from race day.

The three workouts that make a marathoner

The long run

This is the backbone of the plan. It builds gradually (never more than a few kilometres from one week to the next) up to a peak of 26 to 32 km depending on your level, about three weeks before the race. Run it well slower than your marathon pace: the goal is time on your feet, not speed. During the build phase, marathon-pace segments are woven in so you learn to hold your goal pace on tired legs.

Threshold

Continuous blocks (from 2×10 up to 30-40 minutes) at a pace you could hold for about an hour in a race. This is the workout that raises the pace you can sustain for a long time, exactly what's missing for the marathoner who "blows up" at the 30^th kilometre.

Intervals

Short repeats (400 to 1,000 m) at 5K pace. For the marathon, they're not there to make you run fast on race day but to maintain your base speed and running economy, which makes marathon pace feel relatively "easier".

Progression, and why the easy weeks matter

Volume builds slowly, with a recovery week every 4 weeks (roughly -25% volume): your body adapts during recovery, not during effort. Skipping these weeks is the classic mistake of the motivated runner, and the shortest road to injury. If you miss a workout, don't "make it up": pick the plan back up where it stands.

The taper: the final 3 weeks

Volume drops sharply (60% then 40% of peak) but some intensity remains to keep your legs sharp. You may feel heavy or anxious. That's normal and well documented: the freshness shows up on race day. Don't compensate with extra workouts.

Race day: the mistakes that cost you a marathon

• Going out too fast. Every minute "gained" in the first half costs you triple in the second. Lock in your goal pace from the very first kilometre — that's what the printable pace band in your plan is for.
• Trying anything new on race day. Shoes, gels, breakfast: everything must have been tested during your long runs.
• Neglecting fuelling. Practise drinking and eating during your long runs; on race day, don't skip the first aid stations even if you're not thirsty.

Choose your goal

The plans above spell out, for each time goal, the exact paces to hit in every workout. For a plan built around your race date and your reference time, use the generator: it will tell you honestly if the timeline is too short.