How Long it REALLY Takes to Train for a Marathon (And How) - This Messy Happy
Quick Summary
This is a quick summary of How Long it REALLY Takes to Train for a Marathon (And How) from This Messy Happy. 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
- Why you train matters – treat the marathon as a process goal (part of a lifelong running habit) rather than a one‑off outcome.
- Training blocks – use 4‑week cycles: 3 “work” weeks + 1 recovery week. The final block is 3 weeks of build followed by a 3‑week taper.
- Undulating weekly plan – run every other day, with an easy long run on weekends, aerobic runs mid‑week, and a weekly tempo/threshold run. Add strength work on non‑running days.
- Volume control – stick to prescribed distances; avoid repeatedly overrunning (e.g., a 23 km long run should stay around that distance). Gradual build prevents injury.
- Ideal timeline – for a runner whose longest run is 10‑12 km and mid‑week runs are 5‑10 km, an 18‑week program works well.
Sample 18‑Week Structure (weeks 1‑18)
| Phase | Weeks | Focus |
|---|---|---|
| Base Block 1 | 4 | Easy aerobic runs, 1‑2 short strides, strength work |
| Base Block 2 | 4 | Add occasional lactate‑threshold runs (7‑8/10 effort) |
| Build Block 1 | 4 | Increase long‑run distance (up to 20‑23 km), keep tempo run at marathon/half‑marathon pace |
| Build Block 2 | 3 | Peak volume, longest long run (≈25 km), sharpen tempo |
| Taper | 3 | Reduce mileage by ~30‑40 %, keep a short tempo to stay sharp |
Typical Week (during a Build Block)
- Mon – Rest or light strength/conditioning
- Tue – Easy run 6‑8 km (zone 2, conversational pace)
- Wed – Rest or cross‑training
- Thu – Tempo run 8‑10 km at 7‑8/10 effort (marathon pace if racing, otherwise comfortably hard)
- Fri – Rest or easy 5 km + strides
- Sat – Easy run 6‑8 km
- Sun – Long run 20‑23 km easy (zone 2, focus on time on feet)
Adjust distances to match your current mileage and the paces you can sustain.
Practical Tips
- Keep a training log and compare actual vs. prescribed distances.
- If you miss a single session, don’t cram it later; just resume the plan.
- Prioritise recovery weeks – they’re essential for adaptation.
- Use a 7‑8/10 effort scale for threshold work if you’re not targeting a specific race time.
- Add strength and mobility on non‑running days to stay injury‑free.
Closing Note
Give this 18‑week block a try, tweak the paces to fit your own speed in the Pacing app, and enjoy the journey toward a marathon you’ll be proud of. Remember, the marathon is just one chapter in your lifelong running story—keep moving forward! 🚀
References
Workout - Build Block: Classic Tempo
- 15min @ 6'00''/km
- 22min @ 5'00''/km
- 12min 30s @ 6'15''/km
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