Training for a marathon is a significant undertaking, regardless of your experience level. After all, running 26.2 miles is no small feat, and preparing properly takes time, patience, and consistency.
The more time you give yourself to train, the better your chances of getting to the start line healthy and confident.
So, how long does it take to train for a marathon?
As with most things in running, the answer depends. Factors like your current fitness level, running background, and race goals all play a role. A complete beginner might take up to a year or more to build up safely, while a more seasoned runner could follow a structured 16- to 20-week plan.
I’ll break down realistic marathon training timelines based on your experience, help you assess where you’re starting from, and give you the tools to choose the right plan for your journey to 26.2.
How Long Does It Take To Train For A Marathon: Non-Runners
Getting to the starting line of a marathon is a big goal if you’re a first-time runner.
Running is a high-impact sport, and a new runner’s body is unfamiliar with the stresses and pounding of long-distance running, which puts them at a high risk for injuries and burnout. The best action plan would be to start at the beginning with a Couch to 5K walk/run plan.
This way, your body can adapt to the impact of running little by little over a more extended period with a lower risk of injury, as your first workouts are broken down into more digestible run/walk intervals.
After you have crossed the finish line of your first 5K, take the following steps to increase your distance gradually:
- Run a few more shorter races, like 5Ks, to improve your time.
- Next, move on and train for a 10K race and run several of them, each time, trying to improve your PR.
- Finally, take on a couple of half marathons over the next 6 months until you feel more comfortable with the distance.
- Now you are ready to train for a marathon.
This progression would be the safest way for a non-runner to build up weekly mileage and stay injury-free.
Ideally, for non-runners, we are looking at a timeframe of one to one and a half years to train for a marathon safely.
However, suppose you are absolutely convinced that you must run a marathon as your first goal, and there is no way to change your mind. In that case, we do have a marathon training program for you.
To get you to cross the finish line of your very first marathon ready to go, you will need six months with this training schedule.
For a person completely new to running, this 6-month training plan process will be split into four distinct sections, taking you from a Couch to 5K, 5K to 10K, 10K to half-marathon, and then half-marathon to marathon at a rapid pace.
Check it out: Couch to Marathon Training Plan
How Long Does It Take To Train For A Marathon: Beginner Runners
There is quite a significant distinction between non-runners and beginner runners.
A beginner runner will have experienced the impact stresses of running and already have their body adapted to them, at least somewhat, depending on running experience.
For someone who has been running shorter distances, such as 5Ks and 10Ks consistently, but will be running their first marathon, 5-6 months of training is the recommended amount of time to prepare for a marathon in the safest way possible.
Since the body is already adapted to running in general, the new stressor in training for the marathon will be the increase in weekly mileage, working your way up little by little to reach the 26.2 miles.
See our plan: 20-Week Marathon Training Plan For Beginners.
How Long Does It Take To Train For A Marathon: Intermediate Runners
Now, experienced runners who have been running shorter races or even mid-distances for a while now, or have even dabbled in a couple of previous marathons, will be able to train for a marathon in a bit less time.
However, as mentioned before, the more time you train for your marathon, the better your result will be, especially if you are looking at a specific time goal and beating your previous personal record.
Anywhere from 16 to 20 weeks would be a suitable amount of training time for an intermediate runner to prepare for a marathon.
See our: 16 Week Marathon Training Plan For Intermediate Runners or 20 Week Sub 3:30 Marathon Training Plan
How Long Does It Take To Train For A Marathon: Advanced Runners
The same time rule goes for advanced runners, whether you are trying to run a sub-3-hour marathon or want to crush your PR. Taking enough time to train for your marathon will give you a better chance of reaching your goals.
16-20 weeks of training is a reasonable amount of time to dedicate to training for a marathon as an advanced runner.
See our: 20 Week Advanced Marathon Training Plan or Sub 3-Hour Marathon Training Plan
As you can see, both plans are 20 weeks long. Even advanced runners should take their time and follow a comprehensive marathon training program.
5 Game-Changing Tips for Crushing Your Marathon
Now that you have a good idea of how long it takes to train properly for a marathon, you can begin planning your first race. There are several other important factors to consider when undertaking such a challenging goal. Let’s take a look at the most pressing ones:
#1: Follow A Training Plan
As your first step, you must find a professional marathon training plan to follow, preferably created by a certified running coach. The riskiest thing you can do is make it up as you go along or follow an AI-created plan.
Training plans are well-thought-out puzzles, with every piece placed just so. The length, intensity, and placement of each and every workout are arranged to help you reach success, which means finishing the marathon strong and injury-free.
We offer excellent marathon training plans created by experts and running coaches for you to follow. Enter our marathon training plan database to get started.
And if you have the opportunity to hire a running coach, even better.
A certified coach can tailor a training plan to your unique fitness level, schedule, and goals, making adjustments along the way to keep you progressing safely.
Plus, they’re a valuable resource for answering questions, troubleshooting issues, and keeping you motivated throughout your marathon journey.
#2: Carve Out Your Training Time
Regardless of the level, a marathon training plan is a significant commitment. Between easy runs, speed workouts, long runs, tempo runs, cross-training, and hitting the gym twice a week, your schedule just got a whole lot busier.
Scheduling in advance when you will do each piece of the training is critical for success.
Whether it’s early in the morning before you start your day, a lunchtime run, or an evening workout, plan your sessions on your calendar to be sure you stick to them.
Not only do you need to set aside your time for your training runs, but you need to incorporate other time-consuming commitments such as rest days, recovery runs, getting 7-9 hours of sleep a night, stretching, mobility, sports massage if need be, and planning your pre- and post-run snacks and meals.
#3: Fuel To Run
Eating a well-balanced, nutritious diet daily is vital to keep up with your calorie-burning workouts. Most marathon runners’ diets are carb-heavy, as carbohydrates provide the energy they need for workouts.
Aside from maintaining your healthy day-to-day eating habits, you may need to make some adjustments to your diet.
Add pre-workout snacks before your runs and post-workout protein, recovery shakes, or meals. You will also need to learn how to fuel for your long runs, which will ultimately become your race-day fueling and hydration strategy.
For a full rundown on marathon fueling, check out our complete guide here.
#4: Ensure You Are In Good Health
Before taking on a demanding training plan, especially if you are a new runner, check with your healthcare provider to ensure you are in tip-top shape before beginning.
It is always better to err on the side of caution.
Related: Marathon Time Calculator – Predict Your Marathon Finish Time
#5: Don’t Cut Corners
Piggybacking on following a training plan, don’t cut corners. Your training plan has been specially tailored to your goal, so every component serves a purpose and has a specific objective.
Warm up, cool down, invest in a good pair of running shoes, and please, please, please, don’t skimp on the strength training. Of course, if you have any pain or discomfort, a rest day here and there will actually help, not hurt you.
Other than that, stick to that plan.
Most of all, enjoy this journey. You will be putting in a lot of time and effort, and will see that it’s definitely worth it in the end.
So:
- If you are already a runner, training for a marathon typically takes between 16 and 20 weeks, following a well-constructed training plan.
- If you are not a runner yet, but an active person who engages in regular cardio, you will need at least six months of training.
- For entirely new runners, it could take up to a year or a year and a half to train for the marathon distance correctly.
We want to help you get started today by giving you the best running coach-approved marathon training program possible. Check out all of our options here: Marathon Training Plan Database.
