A marathon is often considered one of the most difficult athletic events. By covering 26.2 miles, the marathon requires a significant amount of endurance, stamina and strength. In order to complete the entire marathon, you must follow a specific training schedule that progresses gradually toward race day. Most marathon training programs are designed for an 18-week time frame but can be adjusted slightly based on your current fitness level or marathon running experience. Always consult a doctor before starting a marathon training program.
Beginners
A beginner's marathon training program is designed for runners who have run less than three marathons or plan to finish in three hours, 30 minutes. The entire training period lasts 12 to 18 weeks, with the first four to six weeks spent building a general endurance base while the middle six to eight weeks consist of the bulk of training and mileage. The final four to six weeks are designed to taper as you prepare for race day.
Intermediate Runners
Intermediate runners are runners who have completed at least three marathons and plan to finish the race between three and four hours. The intermediate training program is also about 18 weeks in length with the same basic layout for workouts, but the overall intensity of the training schedule increases from the beginner program. This includes more mileage during the long runs and recovery runs along with faster interval and tempo workouts.
Experienced Runners
Experienced runners have completed at least eight marathons and plan to finish in around two and a half hours. A training program for experienced runners includes a significant amount of mileage and requires proper nutrition and recovery to prevent overtraining and injuries. This program starts with about 10 miles as a long run and progresses to three 20-mile runs during the peak of training. The weekly workouts include various hill repeats, intervals and tempo runs to train for race day.
Short-Term
While the general rule for a marathon training period is 18 weeks, some marathon runners can prepare in eight to 12 weeks. Training on a shortened schedule requires previous running and marathon experience and is typically reserved for runners who are in-season. For example, if a runner completes a marathon at the beginning of May, but has another marathon at the beginning of July, he will use a short-term training schedule to prepare for the second race. The short training schedule still includes a variety of workouts such as long runs, recovery runs, intervals and hill workouts, but it also focuses on recovery from the previous race.
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