What is the recommended training plan for a marathon?

Marathon Training Recommendations

A comprehensive marathon training plan should include a gradual progression of running volume with a pyramidal intensity distribution, starting at least 16 weeks before the race, with most training (60-70%) performed at low intensity to minimize injury risk while maximizing performance gains. 1

Training Structure and Progression

Training Duration and Volume

• Begin training at least 16-18 weeks before your marathon 2
• Weekly running volume should be based on your experience level:
  • High volume: ~108 km/week (67 miles/week)
  • Medium volume: ~59 km/week (37 miles/week)
  • Low volume: ~43 km/week (27 miles/week) 1
• Follow the 10% rule: increase weekly distance by no more than 10% per week 3, 4
  • Exceeding this limit (ACWR ≥1.5) is associated with significantly higher injury rates 4

Intensity Distribution

Follow a pyramidal training structure with this intensity distribution 1:

• Zone 1 (very easy pace): 12-15% of training
• Zone 2 (easy/moderate pace): 63-67% of training
• Zone 3 (marathon pace): 10-18% of training
• Zone 4 (threshold pace): 2-5% of training
• Zone 5 (high intensity): 2-3% of training

Weekly Schedule

• Run 3-7 days per week 3
• Include at least one rest day per week 3
• Alternate hard training days with easy days or rest days 3
• Include these key workouts:
  1. Long run (gradually increasing distance)
  2. Tempo runs (at marathon pace)
  3. Easy recovery runs
  4. Optional: interval training (limited to 2-3% of total volume) 1, 5

Specific Training Components

Aerobic Training

• Minimum of 150 minutes per week of moderate-intensity aerobic activity 3
• Long runs should be performed at a pace where you can speak but not sing comfortably 3
• Gradually increase long run distance, peaking at 20-22 miles about 3-4 weeks before the marathon
• Taper training volume by 40-60% in the final 2-3 weeks before the race

Resistance Training

• Include 2-3 resistance training sessions per week 3
• Focus on major muscle groups with:
  • 1 set of 10-15 repetitions at low intensity (40% of 1RM)
  • 1 set of 8-10 repetitions at moderate intensity (41-60% of 1RM)
  • 1 set of 6-8 repetitions at high intensity (>60% of 1RM) 3
• Emphasize lower body and core strength to support running mechanics

Flexibility Training

• Perform flexibility exercises 2-3 times per week 3
• Hold static stretches for 10-30 seconds
• Include 3-4 repetitions for each stretch
• Focus on major muscle groups used in running (calves, hamstrings, quadriceps, hip flexors)

Injury Prevention Strategies

Gradual Progression

• Build a solid foundation before adding speed work 5
• Be especially cautious if you've been sedentary in the 3 months prior to starting training 6
• Monitor for signs of overtraining (persistent fatigue, decreased performance, increased resting heart rate)

Return After Injury

If returning from a bone stress injury:

• Ensure complete resolution of pain with walking for 30-45 minutes continuously
• Begin with a walk-run program, starting with 30-second to 5-minute running increments
• Start at 30-50% of usual pace and gradually increase 3
• Run on level surfaces initially (treadmill or track) 3

Hydration and Nutrition

Hydration Guidelines

• Drink 6 mL of water per kg of body weight every 2-3 hours during training days 3
• During runs longer than 60 minutes, consume 30-60g of carbohydrates 3
• Avoid both dehydration and overhydration:
  • Aim to lose no more than 2-3% of body weight during long runs
  • Be cautious about overhydrating, especially if you're a slower runner (>4 hours) 3

Nutrition Support

• Consume carbohydrates before, during, and after long runs
• Hypertonic water with carbohydrates and sodium improves water absorption 3
• Monitor for signs of electrolyte imbalance during training

Safety Considerations

Cardiac Health

• If you have known cardiovascular disease, consult with a physician before beginning marathon training 3
• Be aware that most cardiac incidents in marathons occur in the last 4 miles or at the finish line 3
• Learn hands-only CPR as part of your preparation 3

Common Pitfalls to Avoid

• Starting with too much volume too quickly
• Neglecting strength and flexibility training
• Ignoring early warning signs of injury
• Training at too high an intensity (running too many miles at moderate-to-high intensity)
• Inadequate recovery between hard workouts

By following these evidence-based guidelines, you can maximize your performance while minimizing injury risk during marathon training. Remember that consistency is more important than any single workout, and listening to your body is essential for successful marathon completion.