Marathon Training: How Do Successful Marathon Runners Train?

Training for a marathon is not only extensive but also quite complex.

Without targeted and long-term training, the chances of successfully completing a marathon are very slim. In this article, you'll get a comprehensive overview of how to structure marathon training.

Before Planning Your Training: What You Should Know!

In training science, we distinguish between the macrocycle, mesocycle, and microcycle:

• Macrocycle: long-term cycle - at least 3 months - maximum 1 year
• Mesocycle: medium-term cycle - at least 1 month - maximum 3 months
• Microcycle: short-term cycle - at least 1 week - maximum 3 weeks

Each training session is part of the microcycle.

For marathon training, all three cycles are crucial, with the specific marathon training taking place within the mesocycle. A typical marathon training plan is structured over 12 to 16 weeks (3 - 4 months). However, this does not mean that you can start from scratch and without a foundation just 3 - 4 months before the marathon.

Marathon Training: Macrocycle, Mesocycle, Microcycle

The macrocycle is the overall plan for the entire season. For a marathon runner, the macrocycle might begin in November and look something like this:

The macrocycle encompasses not only the specific marathon training itself but also the unspecific running training before the marathon training and the recovery weeks afterward.

The mesocycle includes, for example, the entire period of marathon training (including the race) or the entire period of non-specific marathon training or the phase between the first marathon and the start of specific training for the second season peak.

The microcycle divides marathon training into several phases. A typical marathon training block is 3 weeks (= microcycle) followed by a recovery week with reduced training volume.

For a 12-week marathon training plan, the microcycles would look like this:

By the way, as a marathon runner, you don't necessarily have to be an expert on the phases of training. It is essential to know that it's not just the specific marathon training (the 12 - 16 weeks before the marathon) that is the foundation for success, but also the period leading up to it.

At the latest 12 weeks before the marathon, you should have a clearly defined goal for the marathon: For example, a marathon under 3:30 hours. This goal should, of course, be realistic, ensuring that the specific marathon training challenges you but doesn’t overwhelm or underwhelm you.

Part 1: The Phase Before Specific Marathon Training

Each year, you should set two season peaks. For a marathon runner, this would be the spring marathon and the fall marathon. Therefore, the specific marathon training (at least 12 weeks per marathon) would total 24 weeks, nearly half the year. However, this doesn't mean that the other half of the year is not important for marathon training.

In the phase outside of marathon training, you regenerate (after Marathon 1 and Marathon 2), but you also train, though not specifically for the marathon. During these training phases, you should build a foundation to get a sense of what time is realistic for you over the marathon distance. Winter training is particularly important. If your first marathon is at the end of April, you should start specific marathon preparation by the end of January. The months of November/December and January can primarily be used to gain an understanding of your fitness level, allowing you to set a realistic marathon goal by the end of January.

Additionally, you can use the transition phase to strengthen your body with intensive strength training and stability training, reducing the risk of injuries during training. The transition phase is also ideal for some small training experiments, cross-training, and regular strength training. Even "less common" running sessions make sense here: for example, hill intervals instead of flat interval training. This type of training strengthens the leg muscles.

Part 2: Specific Marathon Training

The most important period for developing marathon fitness is, of course, the specific marathon training. This period lasts 12 - 16 weeks and ends with the last training session before the marathon. Therefore, the immediate marathon training begins 12 - 16 weeks before the marathon race. You should, therefore, have your marathon date fixed at least 12 weeks before the event.

Overview: Marathon Training Structure

As already mentioned, marathon training should be divided into several blocks. After 3 weeks, there is a week of reduced volume and intensity. Here's how a classic marathon training plan looks:

• Week 1 - 3: Marathon Training
• Week 4: Reduced Marathon Training
• Week 5 - 7: Marathon Training
• Week 8: Reduced Marathon Training
• Week 9 - 10: Marathon Training
• Week 11: Reduced Marathon Training
• Week 12: Significantly Reduced Training + Race

A Typical Marathon Training Week

It gets more complex when you go into detail on marathon training planning, i.e., planning the individual sessions. Specific marathon training is highly dependent on the athlete's level. Here are 3 examples of training plans:

A) Marathon Training for Professionals

Here's an excerpt from the typical weekly training plan of marathon world record holder Eliud Kipchoge. In 2019, the Kenyan was the first person to run a marathon in under 2 hours.

Important: The Long Run on Thursday is NOT run slowly. Kipchoge’s average pace for this run is 20 to 25 seconds above his marathon race pace. If Kipchoge wants to run the marathon at 2:50 per km, this would be a pace of 3:15 per km.

B) Marathon Training for Good Hobby Runners

Here’s an example of a typical weekly training plan for an advanced marathon runner...

Long endurance run increased: 20 km in 5:55 min/km + 5 km in 5:20 min/km + 5 km in 5:00 min/km + 5 km at marathon pace (4:55 min/km). Strength training at least once a week (ideally after running)

C) Marathon training for beginners

Here is an excerpt from a hobby runner / beginner with the goal of finishing the marathon. Target time 5:00 hours (approx. 7:00 min/km):

Long endurance run increased: 20 km in 7:50 min/km + 4 km in 7:30 min/km + 3 km at marathon pace

Proper Marathon Training: The Key Training Sessions

1) The Long Run (Lonjog)

The long run is the most important training element in marathon training. Without it, it’s almost impossible to maintain a consistent pace over the entire marathon distance.

The long run typically covers 25 to 40 kilometers (up to 45 km for world-class runners) and doesn’t quite live up to its name "Lonjog." Despite the misconception that the long run should be done as slowly as possible, this advice is simply incorrect.

The pace should be at least in the basic endurance zone 1 (70 - 80% of maximum heart rate) and should never be lower. Otherwise, you’ll be so far from your marathon pace that the intensity is too low to yield any effective benefit from the training.

You should do only one long run per week. In recovery weeks, this run is omitted. In total, you’ll complete 6 - 9 long runs in the direct marathon training phase. For beginners or less ambitious runners, it may be fewer.

A progressive pace is often effective in training, as seen in the examples above, where the final kilometers of the long run are completed at the planned marathon pace — leading us to point 2.

2) Running at Marathon Pace

Only if our body is already trained to run at marathon pace will we succeed in achieving our target time in the race. That’s why it’s essential to regularly run at your planned marathon pace, or even slightly faster, during training and preparation races.

Here are different options:

• Preparation races: For example, run a half marathon just slightly faster than your marathon pace.
• Short endurance runs / tempo runs at marathon pace: 10 - 15 km.
• Interval training: Tempo sessions at marathon pace or slightly faster.
• Long run: As described above, run the last kilometers of the long run at marathon pace.

3) Interval Training

Whether training for short races or a marathon, anyone who wants to improve regularly over many years cannot avoid interval training. It alternates between high intensity and recovery, which may not always be fun and is pretty exhausting, but it’s very effective.

In general, the importance of interval training decreases as the race distance increases. However, it should still be part of the training plan. In marathon training, the intervals are usually longer than those for 10-kilometer or 5-kilometer plans.

A classic interval session for marathon runners could be 8 x 2 kilometers, with a kilometer of base pace (no jogging) between each. Occasionally, shorter sessions like 20 x 500 meters at half marathon pace/10k pace with easy jogging breaks are also fine.

In our Running Plan Book, the interval sessions in marathon training are explained in great detail.

4) Base Runs, Base Runs, Base Runs...

Not only the long run is part of the base training, but also many shorter endurance runs. You typically do only one long run per week. For recreational runners, there’s usually one intensive session (intervals, fartlek, or tempo runs), while elite athletes generally do two intensive sessions per week.

This leaves enough time for additional base runs, most of which should be run at basic endurance zone 1 (65/70 - 80% of maximum heart rate). The length of these runs varies depending on the training week, fitness level, and current physical state (if you’re already quite exhausted before your run, a shorter 8 - 10 km run is sufficient). Typically, base runs range from 8 to well over 20 kilometers.

5) Strength Training, Stability Training, and Running ABC

Unfortunately, runners often forget that not only running but also strength and stability exercises, as well as the Running ABC, can contribute to improving running performance.

Strength and stability exercises should be incorporated into training 1-2 times per week. Ideally, do these after a short endurance run or an interval session. The Running ABC (running drills) is also an excellent warm-up before interval training.

Part 3: The Marathon

The marathon itself is no longer part of the marathon training but should reward the training of the last months.

Here are some important tips:

• Reduce both the training volume and intensity during the last two weeks before the marathon.
• In the final week, the volume is significantly reduced. A complete rest day two days before the marathon, followed by a few kilometers of easy running the day before the marathon, works well.
• Never start too fast. The seconds you gain in the early kilometers will be lost twice or thrice by the end of the race. The negative split strategy has proven effective.
• Your body needs about 3 weeks for full recovery after the marathon. Therefore, don’t return to training too early or too intensely.

Part 4: The Recovery Phase After the Marathon

After the marathon, you’ll start preparing for your next big running goal. Whether it’s another marathon or a different athletic goal, recovery after the marathon is just as crucial for developing your athletic performance.

Right After the Marathon

• After finishing, either walk or jog slowly. Don’t stop abruptly or sit down; instead, gradually cool down your system.
• Change from sweaty clothes into dry clothes and, ideally, shower as soon as possible.
• Drink and eat enough:
  • Especially carbohydrates with a high glycemic index (glucose, watermelon, honey, cooked carrots, donuts, beer), ideally 1g of carbohydrates per kilogram of body weight.
  • Potassium is also recommended (found in milk, bananas, and tomatoes).

The First 24 Hours After the Marathon

• Drink regularly and eat a varied diet:
  • Carbohydrates, ideally not with a high glycemic index (whole grain products, bananas, brown rice, spaghetti, unsweetened fruit juices).
  • Also include proteins and fats.
• Get plenty of sleep.
• Avoid stress.

The First Week After the Marathon

• Run only if you feel good and motivated. Often, easy running in the first week after the marathon can even hinder recovery.
• Otherwise, do an alternative, easy movement program.
• Get enough sleep and eat a balanced diet.

The First Month After the Marathon

• Our bodies need varying amounts of time to recover from long endurance efforts: Some "damage" to the body after a marathon is only fully repaired after a few weeks.
• Therefore, pay close attention to how your body feels during the first 3 - 4 weeks after the marathon and adapt your training to your current state.
• Only around one month after the marathon should targeted and structured training for the next major athletic goal begin.
• As a result, there should be at least four months between two marathons: one month for recovery, three months for specific marathon training.