When should I start training for a marathon?
So you have just signed up for your next marathon and wondering when you should start your marathon training? Or is this your first marathon?
First of all congratulations! Some say that is the hardest part!
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 (Asics, 2022). 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 base and 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 (Ascis, 2022; Runners’ World, 2021) 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 improves your fitness and stamina is essential (Asics, 2022). Having a good training plan should include enough time for you to recover and repair.
Lloyd Kempson (2022) 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 your training plan so if you work those in you can create a great training planning which works for you. This way of creating a marathon training plan will also put you in a very positive mindset (Kempson, 2022). And if you have a good plan then you can be confident when on the start line. Who doesn’t want to be confident on the race line?
Yitka (2022) and Lloyd (2022) also recommend doing a few shorter races (5k, 10ks and half marathons) before your Marathon.
Before you start training for a marathon specifically, experts recommend running consistently for a year before starting your marathon training (Winn, 2022). 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.
Depending what level of runner we are, our weekly mileage and long runs will vary accordingly, so having experts create marathon training plans for us is very beneficial (Kempson 2022; Winn 2022; Asics, 2022). If you are an experienced long distance runner a 12 week 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 (Asics, 2022).
Many running coaches strongly advise you to include strength and conditioning sessions as well as recovery days (Kempson, 2022). 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 (2017). 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 (London Marathon Events, 2021). 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 (2012) 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.
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 (London Marathon Events, 2021). 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. Kempson (2022) 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 find it enjoyable.
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 meet and chat to fellow runners and marathon runners training for a marathon at the same time as you depending on the event or where you live near.
Our training plans are specific to your running experience, event date and goal 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. This plan is all available on our app, Coopah, and is instantly accessible to you.
Download Coopah and start training for your marathon today! There is a wide community waiting to welcome you!
Best of luck!
Reference
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]
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]
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]
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]
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]
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