Looking to train for a marathon but unsure how to structure your weeks? Wondering how much time you’ll need to commit or what types of workouts to prioritize? This guide covers everything you need to know about marathon training—time requirements, weekly schedules, long runs, speed work, and more—to help you cross the finish line strong.
How Much Time Does Marathon Training Take?
Marathon preparation demands a significant time commitment, especially if you’re aiming to improve your pace. For most runners, training will include at least one week where you log 40+ miles. At a 10-minute-per-mile pace, that’s around seven hours of running during that week. While that might sound manageable, it’s just part of the picture.
True marathon preparation involves more than simply logging miles. You’ll need to make time for ancillary activities like strength training, stretching, massage, and proper nutrition. These practices are key to staying injury-free and performing at your best. In fact, they can add an extra 2–4 hours per week to your routine, so it’s essential to plan for those elements as well.
Phases of Marathon Training
Building Endurance: The Foundation Phase
The early weeks of marathon training are all about creating a solid base of endurance. Slow, steady runs at an easy pace make up the majority of this phase, helping to develop aerobic capacity while minimizing injury risk. The Running Algorithm emphasizes the importance of this stage—you’re not just building fitness but laying the groundwork for the tougher sessions ahead.
In this phase, you’ll likely also incorporate hills to build strength and improve running mechanics. Short, controlled intervals may also appear in your plan, keeping your runs varied and engaging.
Example Workouts:
30-second hill sprints with walk-back recovery
8 x 40 seconds at 10K effort with 1:20 recovery
Progression Phase: Endurance Meets Speed
Once you’ve built a foundation, it’s time to add intensity. The middle weeks of your training are where endurance work transitions into more race-specific sessions. Here, you’ll focus on tempo runs, intervals, and sustained efforts at marathon and half-marathon pace.
The Running Algorithm’s approach is to blend speed and endurance, helping you develop strength while avoiding burnout. Hills and long intervals remain a staple, not just to build fitness but to give you a mental break from routine road running.
Example Workouts:
4 x 1-mile repeats at half-marathon pace with recovery intervals
6–8 x 3-minute hill repeats at marathon effort with jog-down recoveries
Peak Phase: Bringing It All Together
The final stretch of training is where everything clicks into place. At this stage, mileage and workout intensity are at their highest, and you’ll likely feel the effects of accumulated fatigue. This phase includes specific endurance runs designed to simulate race-day conditions, with marathon pace segments built into longer runs.
This is also the time to test your nutrition and hydration plan and ensure your gear (especially your race shoes) is comfortable over longer distances. The Running Algorithm tailors peak-phase workouts to your needs, ensuring you’re ready to tackle the toughest miles of the marathon.
Example Workouts:
3 x 5K at marathon pace during a long run
45–60 minutes sustained effort at marathon pace
Tapering: Sharpening for Race Day
The taper phase, typically the last two to three weeks before the race, is all about recovery and sharpening your speed. While mileage decreases significantly, shorter, faster workouts help keep your legs fresh and mentally sharp. Many runners experience what’s known as “taper anxiety” during this time, doubting whether they’ve trained enough. This is completely normal—and The Running Algorithm’s programs are designed to help you navigate these doubts with confidence.
Example Workouts:
3 x 1 mile at half-marathon pace with generous recovery
20-minute marathon pace run, finishing with 2 minutes of strong effort to boost confidence
Why Long Runs Are Crucial
Of all the elements in a marathon training plan, the long run is the most important. It’s your chance to build the endurance, confidence, and mental toughness needed for race day. While workouts and speed sessions are valuable, skipping long runs can leave you underprepared. The Running Algorithm emphasizes that there’s no true substitute for a continuous 20-mile run—it’s not just physical training but a mental rehearsal for the big day.
Achieving Marathon Success with The Running Algorithm
Running 26.2 miles is no small feat, but it’s absolutely achievable with the right preparation. The Running Algorithm offers personalized plans and insights to help you stay consistent, overcome obstacles, and reach your potential. Whether it’s your first marathon or you’re chasing a PR, this smart training tool is designed to adapt to your needs and optimize your results.
Marathon success isn’t about luck—it’s about preparation, commitment, and learning from the journey. With The Running Algorithm as your guide, you’ll cross the finish line feeling strong, accomplished, and ready to take on your next challenge.
