Hello! If you’re seriously thinking about running a marathon, you’ve already taken the most important step: ambition. But the road to the starting line is built on consistency, body awareness, and—most of all—a well-structured training plan. It’s not just about running more miles, but running smarter, balancing workload, recovery, and specificity.
In this guide, I’ll walk you through how to create a weekly training plan that will take you to the finish line, tailored to your experience level and respectful of your body’s individual needs.
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The Core Question: How Many Times Should I Train?
The short answer: it depends. But in general, for most runners preparing for a marathon, a program of 3 to 5 running sessions per week is a solid starting point. The primary goal is not to rack up miles at all costs, but to gradually build aerobic endurance, muscular strength, and the ability to sustain higher paces for long periods. More experienced long-distance runners may safely increase to 5 to 7 sessions per week, with proper caution and supervision.
Your Starting Level: Adapt the Plan to Your Fitness
No two runners are the same. A marathoner with years of experience has different needs than someone preparing for the distance for the first time.
- Beginner: If you’ve only recently started running regularly, aim for 3–4 weekly sessions, focusing on building a solid aerobic base. Expect a total volume between 40 and 60 km per week, mostly easy runs, plus a controlled tempo effort and the essential long run.
- Intermediate: With some experience under your belt, you can increase both volume and intensity. 4–5 weekly runs totaling 60–80 km is a good target. At this stage, you can start adding interval workouts to boost your speed.
- Advanced: If you’re an experienced runner used to high mileage and sustained intensity, you can reach 5–6 weekly sessions, totaling 80–120 km per week. But be careful: the potential for improvement is smaller and the risk of injury becomes significantly higher.
The Pieces of the Puzzle: Types of Workouts
Not all runs should be the same—far from it. The key to effective marathon training is variety.
- Easy Runs: These are the foundation of your program. They should be run at a comfortable pace where you can easily hold a conversation. Heart rate should stay around 60–70% of your maximum (use our UnoDi300 4 PRO ULTRA RUNNER app to track this data).
- Tempo Run: Designed to improve your anaerobic threshold—the point where your body accumulates lactate faster than it can clear it. Run at a sustained but controlled pace, around 80–90% of max heart rate, for 20–30 minutes.
- Interval Training: The secret weapon for improving speed and running efficiency. Alternate high-intensity bouts with recovery. For example: 8×400 m fast, with slow running or jogging in between.
- Long Run: The pillar of marathon training. Long runs build aerobic endurance and prepare your body for prolonged effort. Increase the distance gradually every week, but never exceed 20% of your total weekly volume in a single jump.
- Recovery Runs: After a hard session, a short, easy run helps reduce inflammation and promote muscle recovery.
Listen to Your Body: A Constant Conversation
A training plan is a map, not a strict law. The most important thing is to listen to your body and modify the plan based on how you feel. If you’re tired or sore, don’t hesitate to take an extra rest day or reduce the intensity. Remember: rest is essential for recovery and injury prevention. You can also alternate running with cross-training activities like swimming or cycling to vary the muscular stimulus and reduce joint impact.
Tapering: Reducing Training Before Race Day
In the last 2–3 weeks before the marathon, it’s crucial to decrease training volume to allow your body to fully recover and store energy. Reduce mileage by 20–30%, while maintaining intensity through shorter sessions. This helps you show up on race day rested, energized, and ready to perform at your best.
Your journey to the marathon is personal. Be patient, listen to your body, and celebrate every small improvement. Enjoy the run!