How long should a beginner train for a marathon?

The duration of marathon preparation depends heavily on the individual starting level.

Active runners usually need about 4 months of training to prepare specifically for the 42.195 km.
Marathon training beginners, on the other hand, should plan on at least 6 months or more in order to slowly and gently introduce the body to the strain.

With a structured marathon training plan for beginners, you can master the distance step by step.

Whether you should plan 16 or 24 weeks for your marathon training depends on several aspects:

Starting fitness – do you already have running experience or are you starting from scratch?
Injury history – those who have had frequent injuries should plan for more time.
Training time per week – how many running sessions can realistically be integrated into your daily routine?
Goal setting – do you just want to finish or achieve a specific marathon finish time ?

To make your first marathon a success, these marathon beginner tips are especially important:

Run continuously increasing your volume to avoid overloading.
Plan at least three running sessions per week to build a solid foundation.
Go for a long run on the weekend to build up the endurance needed for the marathon distance.
Take regeneration seriously – sufficient sleep and breaks are crucial for your training success.
Supplement your training with smaller competitions (e.g. 10 km run or half marathon) to gain experience in a competitive environment.

With these tips you will lay the foundation for your successful marathon debut.

Also discover the Sonic Running competition outfit , which was specially developed for demanding running competitions.

Our expertise: We design high-quality running apparel for marathon training and competitions that offers maximum comfort even over long distances. Together with professional athletes like Jonathan Dalke , we tested our collection so you can fully focus on your training and approach your first marathon with the best possible preparation. Learn more about our collaboration with Jonathan Dalke and Ryzon.

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