As both a runner and a coach, I’ve seen firsthand the incredible transformation that marathon training can bring to people physically, mentally, and emotionally.
However, I’ve also witnessed many passionate runners, new and experienced alike, stumble over common pitfalls that can derail their progress, most stemming from their training regiment and program.
When embarking on your marathon running journey, you first need a solid marathon training plan appropriate for your fitness level, experience level, and goals. This will help you avoid common marathon training mistakes from the get-go.
In this guide, I’ll share the most common marathon training plan mistakes runners often make and how to steer clear of them to ensure you cross that finish line strong and ready to celebrate your hard work!
What Is A Good Marathon Training Plan?
Training for a marathon involves much more than just running. It involves a careful progression of volume and intensity to get you to the start line, healthy and fit.
When looking for a marathon training plan, you should consider the following:
What Elements Should You Consider When Choosing A Marathon Training Plan?
- An appropriate starting point for your current level of fitness
- An increase in mileage no more than 10 percent week to week on average, or 30 percent every 3 weeks
- A stepback week, with no mileage increase, every 3-4 weeks
- A base phase of easy mileage to start
- A weekly long run
- For those with time-based goals, a mix of speed workouts after your base phase including tempo runs, intervals at VO2 max, threshold and race pace, hill workouts and strides.
- At least one total recovery day.
- One to two cross-training, (strength training) sessions per week.
- A taper period about two – four weeks before race day in which you reduce your mileage.
A caveat: if you are running just to finish, a beginner or couch to marathon training plan will most likely not include any speed workouts. That’s okay! After you get your first marathon under your belt, you can progress to doses of speed in your running.
How Do I Select The Right Training Plan For Me?
Whether you are training for the Boston Marathon, New York, or your local marathon, your training program should meet you where you are and fit into your life.
Click here to browse our library of free, downloadable marathon training plans – there’s one for everyone!
When assessing a possible training plan for yourself, focus on two main factors:
#1: The Starting Mileage is Appropriate for Your Current Level
A common mistake when choosing a training place is skipping critical base mileage.
The starting mileage of your plan should be equal to or ten percent higher than your current weekly running volume.
If you increase your mileage too quickly, you risk injury, burnout, or overtraining. Indeed, an increase in mileage is the most common cause of running injuries.
#2: It Fits Into Your Schedule
Training to run the marathon distance takes time and commitment.
The running schedule you choose must fit into your life. If your training plan has you running six days a week and you know your body can only handle five, or you only have time for four runs per week, then you will need to find a different schedule.
Staying consistent with running and sticking to your running schedule as much as possible (life happens, so some changes are expected) is really important to achieving your goal of finishing a marathon.
If you miss several training sessions, you will need to scale your running and potentially change your goal race. If you have missed several days to a week of running, it is not advised to jump right back into the plan. You will need to reduce your mileage and work back up to get back on schedule.
If you feel like you are going to really struggle with time, consider a half marathon first.
How Long Should My Marathon Training Plan Be?
Most marathon training plans will be about 16-weeks or 4 months long. Some may be up to 6-months long, which include a solid base training phase.
There are some, like ours, that are 3-months long and are appropriate for runners who have three months of easy running to build from.
The length of your marathon training plan depends on your current running abilities and your marathon goals.
So, be honest with yourself on where you are starting from.
How Long Should My Longest Long Run Be?
Most marathon training plans will include a long run of at least 18 miles. The length of your longest long run, which is 2-4 weeks out from the race, will depend greatly on what your estimated marathon finish time is.
- If you plan to run your marathon in 4 hours or less, then you will likely have at least one long run over 20 miles.
- If your long run is under 5 hours, your long run will be capped at about 3:30 hours.
- If your predicted marathon finish time is more than 5 hours, long runs should be capped at 4 hours.
A marathon runner should not run a 26.2-mile long run before their marathon because it taxes the body too much and increases the risk of getting hurt and not hitting their marathon race time goal.
How Many Miles A Week Do I Need To Run To Train For A Marathon?
You should run at least 25 miles a week to train for a marathon. If you plan to finish in a faster time, of 4 hours or less, you should be running closer to 40-50 miles a week to train for a marathon.
How Many Times A Week Should I Run To Train For A Marathon?
Depending on your time goal, you should run at least three, and typically five days a week to train for a marathon.
What Are The Most Common Marathon Training Plan Mistakes Runners Make?
#1: Jumping in with Too Much Mileage Too Soon
If you pick a marathon training plan that has you running much more than what your body is used to running at the time, you put yourself at high risk of injury.
Pick a plan that meets you at your current level of fitness, or 10 percent above your current weekly volume.
If the plan you like has higher mileage than what you can currently run, build up to that mileage before beginning the plan.
#2: Choosing a Plan That’s Too Short for Your Goals
You want to pick a training plan that gives you a solid base of running mileage that allows your body to physiologically adapt to running—including building endurance and musculoskeletal strength.
If your training plan is too short, you won’t have time to build your fitness to meet your marathon goal.
#3: Selecting a Marathon Plan That Doesn’t Align with Your Schedule
Don’t pick a marathon training plan that doesn’t fit easily into your lifestyle. If the long runs aren’t doable on the day, or the plan has more running days than you can handle, find a different plan.
If the plan is too hard to follow, you won’t do it and may set yourself up for failure.
#4: Being Inconsistent with Your Training
One of the best training tips I can give you as a coach is to be consistent. The only way to get better at running is to be dedicated and consistent with your training. If you pick up your marathon training here and there, you won’t be ready for race day. That’s a guarantee.
Training for a marathon is a commitment, so you need to jump in with both feet.
#5: Failing to Adjust Your Plan for Unexpected Days Off
If you skip several runs, it’s risky to jump right back into your plan.
To work back up to your plan, you will need to add some days of scaled runs. You should never try to make up missed mileage the next day or later in the week, as this will also predispose you to injury.
#6: Skimping on Recovery
The running equation for PRs is stress+rest=success.
Thus, you need to recover as hard as you run. Be sure to take your easy run days and rest days, get plenty of sleep, warm up and cool down, and eat well when training for a marathon. Otherwise, you guessed it, you may get hurt.
#7: Lacking Flexibility in Your Training
Most people pick a race and then pick a marathon training plan. This is risky.
Ideally, you would pick a training plan, and then when you feel secure with your training regimen, sign up for a marathon.
You should never ignore warning signs that you should push back the date of your marathon because your body needs more time.
#8: Not Tapering Correctly
The taper period is where the magic happens.
It allows your body to build itself back up and can increase fitness by four percent. It occurs two to three (or, at most, four) weeks before your race and still includes some longer training runs and workouts.
However, if you run too much or too little during your taper, you could arrive at the start line with flat legs. Make sure your plan includes reduced long runs and speed—but still has both ingredients.
#9: Forgetting to Enjoy the Journey
Marathon training is supposed to be FUN! But it can easily turn into a grind.
So, be sure to connect with your “why” for running this marathon.
Run with friends or find a training group. This can make the miles fly by and give you accountability. Regularly review your training in a log to show how far you have come in your journey.
Another great way to find the perfect training plan is to work with a running coach.
Not only will you have someone who can create a plan, especially for you and your goal, but you will also have a complete resource to provide running tips from hydration, carbs, gels, and fueling to running shoes and other gear suggestions.
After The Perfect Training Plan For Your Next Marathon?
We have an entire database of marathon plans for every level and time frame:
For the beginners:
This one is great for marathon first timers:
Looking to break a marathon time of 4 hours? This one’s for you!:
For experienced runners looking to smash the 3 hour barrier:
