So you have just signed up for your next marathon and wondering when you should start your marathon training? Or are you thinking about running a marathon and working out when best to fit it into your calendar?

Whatever your answer, how exciting! It is not a fast journey, but it will definitely be well worth it when you cross that finish line. 

There is no one answer to the question of when you should start training for a marathon. 

Most runners take between 16 - 20 weeks to train for a marathon. Some runners can train for a marathon in just 12 weeks whilst others may spend 24 weeks training for race day. However, if you already have a good base and have done a marathon not too long ago and you are under time pressure, Coopah can give you a training plan just 6 weeks before your marathon!

If this is your first marathon, running coaches generally recommend you to start training 16 - 24 weeks before your marathon day. 

MARATHON TRAINING PLAN

One important thing to prepare before you start your marathon training is to find a training plan that works for you. When approaching race day, your heart, muscles and mind need to be ready for the exertion ahead. Therefore, following a training plan which gradually increases the exertion ahead and it will improve your fitness and stamina which is essential. A good training plan should include enough time for you to recover and repair before the big day. 

Lloyd Kempson on Runner’s World podcast recommends working back from Marathon Day. Runners may have other races, weddings or family commitments on a few of the days during their training plan so it is important to include those dates into your training plan so you can do your training around them. This way of creating a marathon training plan will also put you in a very positive mindset. And if you have put in the training, you can be confident on the start line and enjoy the experience that lays ahead of you.

Before you start training for a marathon specifically, experts recommend running consistently for a year before starting your marathon training. However, not all of us are like this and may want to complete a marathon much sooner. When doing this, we need to be careful not to increase our weekly mileage too much too soon as this may lead us to getting injured. 

Yitka and Lloyd also recommend doing a few shorter races (5k, 10ks and half marathons) before conquering the Marathon.

Depending what level of runner you are, your weekly mileage and long runs will vary accordingly, so having experts create marathon training plans for you is very beneficial. 

If you are an experienced long distance runner a 12 week marathon training programme could work for you, however if you are not so experienced or struggle to commit to a strict training plan, it may be wiser to opt for the longer training programme 20 - 24 week marathon training as this will take the pressure off having to complete every session. 

Many running coaches strongly advise you to include strength and conditioning sessions as well as recovery days. And even prioritise these sessions ahead of other running sessions.

TIPS BEFORE STARTING YOUR MARATHON TRAINING

But before you start your marathon training, if you have the time make sure to read a few tips from Jess on Women’s Running. These tips may help you be in a great place when starting to train for your marathon. 

It is advised to go to your doctor for a once over, especially if you are a smoker, ex-smoker or have a medical condition. Once you have the all clear it is important not to jump straight into your marathon training plan if you are new to running. Make sure you ease into it by doing a few walks and jogs for 4-8 weeks before starting your training plan.

If you struggle to get out the door for your weekly runs or get that strength and conditioning session in, research by Jeffery and Butryn has shown that participants in cause-based marathon training programme, for example, completing a marathon to raise awareness and funds for a charity, are more motivated to stick to the training programme. Many events would have charity places for specific organisations so head to their website to see which charity you could raise money for.

If not running for a charity, it is still important to set yourself a goal before you start your training programme. This will give purpose and meaning to your training plan. For more on setting goals, read Starting your Marathon Training. 

Another idea to help you get through the tougher sessions or not so enjoyable sessions are to do them with a friend. Lloyd Kempson mentioned if you are likely to not do the strength and conditioning (S+C) session why not do a weekly 30 min S+C session with a friend. This will hold you accountable and you may even enjoy it. 

For more pre race tips, head over to REI, to read some of their expert advice on How To Train For A Marathon.

PERSONALISED MARATHON TRAINING PLAN

Coopah can help you train for your next marathon anytime from 6 - 24 weeks out from your race day! There is also the opportunity to chat to and even meet  fellow runners training for a marathon at the same time as you depending on the event or where you live near. 

Our digital coach will create a training plan specific to your target race and time. As you train, our plans adjust based on your progress, giving you the right sessions at the right time. Strength and conditioning sessions and Yoga classes are incorporated as well as recovery days. On top of this, if you need to miss a few sessions, your training plan will be updated for you so you can stay on track. 

Download Coopah and start training for your marathon today! There is a wide community waiting to welcome you!

Best of luck!

REFERENCE

Asics, 2022. How long does it take to train for a marathon? Asics [online]. Available at: https://www.asics.com/gb/en-gb/running-advice/how-long-does-it-take-to-train-for-a-marathon/ [Accessed 4th July 2022]

Runners World, 2021. When to Train for Spring Marathons. Runner’s World [online]. Available at: https://www.runnersworld.com/training/a20863452/when-to-train-for-spring-marathons/ [Accessed 8th June 2022]

Kempson, L., 2022. Half Marathon training with Lloyd Kempson. [Podcast] Runner’s World Podcast. 31st May 2022. Available at: https://podcasts.apple.com/gb/podcast/half-marathon-training-with-lloyd-kempson/id1373165672?i=1000564728241 [Accessed 9th June 2022]

Winn, Y., 2022. Training for your First Marathon. Recreational Equipment Inc. [online] Available at: https://www.rei.com/learn/expert-advice/training-for-your-first-marathon.html [Accessed 8th June 2022]

Underhill, J., 2021. 7 Things To Do Before You Start Marathon Training. Women’s Running. [online]. Available at: https://www.womensrunning.com/training/road/7-things-start-marathon-training/ [Accessed 8th June 2022]

London Marathon Events, 2021. Starting your marathon training. London Marathon Events. [online]. Available at: https://www.tcslondonmarathon.com/training/training-hub/starting-your-marathon-training [Accessed 9th June 2022]

Jeffery, K., Butryhn, T., 2012. The Motivations of Runners in a Cause-based Marathon Training Programme. Journal of Sport Behaviour. Vol 35. Iss 3. :https://www.proquest.com/openview/91c56672baa00e97b4f7f4142fb15c60/1?pq-origsite=gscholar&cbl=30153