When Should I Start Training for a Marathon?

Start Early for Success

Ultimately, the earlier you start, the better. This gives you ample time to build your endurance and strength. Starting early allows for a more gradual increase in mileage, which can help prevent injuries and ensure a more enjoyable training experience.

The 18-Week Rule of Thumb

Unless you have prior fitness, 18 weeks (a little over 4 months) is a good rule of thumb. This duration provides a structured plan that typically includes a mix of long runs, speed work, and rest days, gradually increasing in intensity to prepare you for race day.

Why More Time is Beneficial

Giving yourself more time to train allows for:

• Building a Solid Base: Starting earlier lets you establish a strong foundation of base mileage, which is crucial for handling the demands of marathon training.
• Incremental Increases: You can gradually increase your long run distances, peaking at around 20 miles, which is a common benchmark for marathon preparation.

• Injury Prevention: More time means you can incorporate regular rest weeks into your plan. These weeks reduce the risk of overuse injuries by allowing your body to recover and adapt to the increased workload.
• Adaptation: Your body needs time to adapt to the stress of increased mileage and intensity. Adequate rest is essential for this adaptation process, helping you become stronger and more resilient.

• Setbacks and Recovery: Life happens—illness, injury, or unexpected events can disrupt your training. During my last training cycle, COVID set me back weeks. Starting early provides a buffer to accommodate these setbacks without compromising your preparation.

Create your custom plan today

MyTrainingPlan was created to create custom training plans for your upcoming race based on your current fitness by integrating with Strava.