HOW FAR Do You Need To Run To Train For A MARATHON? - The Running Channel

Intro: This is a quick summary of “HOW FAR Do You Need To Run To Train For A MARATHON?” from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• Build long runs gradually within a sensible training plan; avoid sudden jumps in mileage.
• Aim for a longest long‑run time of about 3 h 15 min (or ~20 mi) rather than chasing the full 26.2 mi distance.
• Keep the long‑run under 3–4 weeks before race day and stay under a 3 h 15 min cap to protect recovery.
• Incorporate marathon‑pace segments (e.g., 15‑20 min at goal pace with 5 min easy jog recovery, or 1 km marathon pace / 1 km easy) to train pacing and break up the effort.
• Use the long run as a dress‑rehearsal for hydration, nutrition, and race‑day gear.

Workout Example:

Long Run (up to 3 h 15 min, ~20 mi):
- Warm‑up easy 10‑15 min
- Run 4× (15‑20 min at goal marathon pace, 5 min easy jog) OR alternate 1 km marathon pace / 1 km easy for 10‑20 km
- Finish with 10‑15 min easy cool‑down
- Practice fueling (gels, water) and gear as you would on race day

Closing Note: Try this long‑run strategy this week, tweaking the paces to match your own goal and using the Pacing app to customise the intervals. You’ll be better prepared for marathon day – and don’t forget to watch the full video for deeper insights.

References

• HOW FAR Do You Need To Run To TRAIN FOR A MARATHON? - YouTube (YouTube Video)

Workout - Marathon Dress Rehearsal

• 12min @ 4'20''/km
• 4 lots of:
  • 15min @ 5'30''/km
  • 5min @ 4'20''/km
• 12min @ 4'20''/km

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