How long do I need to train for to run a 26.2 mile marathon?

Question

I have less than 2 months to prepare for a 26.2 mile marathon. The most I have ever ran was 3 miles. I run only about 4 times a week for 20-30 minutes. If I run for 1 hour a day for 2 months, will I be ready to run 26 miles? I just want to do it for the challenge and to feel good about myself.

Answer 1

You don't need a full year to train. 8 weeks is really, really pushing it. Big time. And I don't know how athletic you are, or any other information about you. I'm a cross country runner/track runner, and it took me about 16 weeks, I'd say, to build to the point where I could run a fairly decent marathon. I COULD run it within maybe 6 or 7, but not very well at that point. And I'm naturally a very good runner, I don't know about you. 3 miles is not very much. People think it is, but really three miles is like a warm up. Since you can do that, however, I'd say the moment you read this resolve to do an 8 mile run the next day. Do it. You can, it'll be hard, but you can. Do it again the next day, and the next day. Take a shorter run the 4th day, like 3 miles. Repeat that 4 day process for 2-3 weeks. Then change it to day one being a 10 mile run (rest one day between the transition from those 2-3 weeks and this new program) and the next being 5. Do 10 mile day, 5 mile day, and then rest for 2 weeks. On your rest day be sure to stretch and maybe very lightly jog for ten or so minutes. With about 2 weeks left to go, run 12 miles on alternating days. Rest well and stretch and jog on your alternate rest days. 9-10 days before the marathon, run an 18 mile run. Rest two days after this, stretching and the like a lot. Now, with 7 days left, run 10 miles, rest the next day. 5 days left, run 5 miles. 4 days left, run 5 miles. 3 days left, run 5 miles. With 2 and 1 days left, rest, stretch, eat and sleep well. Do not undo everything you have done over the past 8 weeks with two days of celebration Cheetos. Eat good food, grains and vegetables and fruits, Pasta being among the best choices. On the day of the marathon, warm up for an hour before the marathon starts. Stretch every muscle group for a good long length of time. Once you feel you're very well stretched, do it again, except stretching further. Once you've done that, do it one more time. I hope this helps you. I'm a high school cross country and track runner, and I've never actually run a marathon, but I know I could and this is more or less my training. A bit condensed though, considering your time restraints. Email me at [e-mail] if you have any further questions, I'd be glad to answer. If not, at least tell me how the marathon goes, I'd really like to know. I expect an email from you in 8 weeks, especially when I, at 1:27 in the morning typed all of this for you! I have three tests tomorrow morning!!!


Happy running,
Chris

Answer 2

Good man - running a marathon. I'm doing the NYC Marathon on November 5th. Before I started training, I had never done any excercise for about 5 years. I have been training since April. I can now comfortably run 12 miles in 1hr20mins. But I have had to change things. The best plan you can stick to is to run 6 miles twice a week from now until you go and also 1 run over 10 miles a week. You should never run the full 26.2 before you go. Do 2 20 mile runs. Its hard but if you are not prepared properly you will be one of these people who either drop dead, throw up, collapse or worse not finish the race!!! You need to make sure you eat well - its amazing what a difference that makes. You really feel the energy boost.

The thing I'm not looking forward to is the 20mile spot where apparantly it gets really painfull, every step is torture. But to be fair mate, a human is not meant to run 26 miles - ever, so just finishing will be a great acheivement - just make sure you are prepared otherwise you will be suffering for weeks after. Good Luck!

Answer 3

8 weeks is really pushing it, especially if you've never done longer than 3 miles. most people need at least 13-16 weeks.

You dont want to run just one hour a day, you want to train specifically for this long distance. 3 days a week, you should run shorter distances, mabe 3-5 miles, and work on speed and form. One day a week, you should do a long run, at least 8 miles, eventually building up to 20 miles. The week before the marathon, you should cut back and give your body time to rest.

Answer 4

You need to train for at least 6 months. Set monthly goals. Plan to run 5 miles at a time by the end of 1 month, 10 miles at a time by the end of 2, etc. Also, autotune your tv to FitTV. It needs to be your HQ. Make sure your diet is tight. Then the trick is, the whole time you're running the race, pace yourself at like 5 to 10 mph, and think about other things. You could start with all the faces that you remember in school from the time you were in kindergarten, then think of all the states and countries in the world. Good luck.

Answer 5

I will assume you do your long run on a weekend day (most people do it whatever day the race will be on), most likely Sunday. The day after should be a fairly simple recovery run. Probably about 30-40 minutes at the same pace you did the long run. The pace shouldn't hurt, but your muscles may be sore. This should allow you to recover and do a workout run on Tuesday. The day before depends a little bit more on your schedule. Most schedules have hard days on Tuesday and Thursday (and the long run on Sunday). This means friday is a recovery day. So saturday's run doesn't need to be a recovery, but can't be too hard. I would recommend an easy pick up run, where you start slowly, but slowly pick up the pace and go kind of hard for the last couple miles. Not hard enough that you hurt, but quick. Then do some strides. This should leave your legs fresh enough for the long run. Good luck.

Answer 6

You are going to be in SO much pain!!!!! You are not ready and it will take you at least 6 to 12 mos. So do it next year. Unless you really want surgery on your rotator cuff or you knees.

Answer 7

2 months? lol you wont be ready sorry but they say you need at least a year to train.....