How Long Should Normal Runners Train for Marathons? - This Messy Happy

Aug 13, 2025

Intro: This is a quick summary of How Long Should Normal Runners Train for Marathons? 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:

Use an undulating schedule (run every other day) to avoid back‑to‑back runs and fit training around a busy job.
Start with four runs per week: Tuesday (intervals), Thursday (easy run), Saturday (easy run), and Sunday long run – the two “cornerstone” sessions that are non‑negotiable.
Long run: aim for a peak of ~20 mi (≈35 km) or about 3 hours; then back‑off ~10 % each week. Use these runs to practice fueling, clothing, shoes, and pre‑race nutrition.
Interval day (Tuesday) can be lactate‑threshold, marathon‑pace, speed or tempo intervals – the key is to run harder than race pace at least once a week.
Easy runs should be truly easy (talkable), not “top of zone‑2”; they provide mileage with minimal stress.
Build block (weeks 9‑15) adds a fifth day (aerobic cardio or extra run) and turns Thursday into a marathon‑pace run; long runs may include short marathon‑pace intervals (e.g., 3 × 3 km, 3 × 4 km) with recovery jogs.
Rest day (Friday) is a full rest day to recover before back‑to‑back weekend runs.
Use treadmill or cooler environment for easy runs when it’s hot; keep runs comfortable and recovery quick.

Workout Example (Base Block, Weeks 1‑8):

Monday: Mobility / body‑weight work (pilates ball, mobility drills).
Tuesday: Interval session – e.g., 4 × 1 km at lactate‑threshold pace with 2‑minute jog recoveries (or marathon‑pace intervals if you’re in marathon phase).
Wednesday: Strength day – deadlifts, squats, or other gym work.
Thursday: Easy run – talk‑test pace, 30‑45 min, easy effort.
Saturday: Easy run – same easy effort, 30‑60 min depending on fitness.
Sunday: Long run – start at 10 km, build up to ~20 mi (or 3 h). Reduce the distance by ~10 % each week after the peak. Use this run to test nutrition, clothing, shoes, and pre‑race meals.

Build Block (Weeks 9‑15) Adjustments:

Add a fifth run (Wednesday) – aerobic base (bike, easy run) or a second easy run.
Turn Thursday into a marathon‑pace run (e.g., 6‑8 km at goal marathon pace, then easy jog).
Long run on Sunday may include marathon‑pace intervals (e.g., 3 × 3 km + 3 × 4 km at race pace, with easy jog recovery).
Keep Friday as a full rest day.

Closing Note: Give this schedule a try and tweak the paces to match your own fitness in the Pacing app. You’ve got the tools – now go out and enjoy the training! 🚀