Are you looking for marathon training distance per week? Marathon training is perhaps one of the most physically challenging pursuits of endurance that the human body can undertake. Most runners assume that running more miles per week is always better. More distance will build your aerobic system faster and stronger, but if it comes at the expense of injury or overtraining, then it’s certainly not the best solution for you.
How much distance per week for training a marathon?
Weekly mileage is poorly correlated with marathon times and average training pace is better correlated to finishing times. So, let me give you some guidance but that cannot replace a well-designed training program.
- A beginner should get up to at least 35 miles per week and more experienced runners can run very good marathons on 40 to 50 miles per week.
- Set a specific measurable and achievable goal. Keep a running log so you can track your progress.
- Depending on backgrounds marathons should plan on at least 16 weeks and a half marathons at least 12 weeks for marathon training buildup.
- Increase your weekly distance no more than 10% per week. Run progressively more miles at your goal pace.
- Marathoners should build their long run up to 18 to 22 miles. Do some type of quality running once a week regardless of level of runner.
- Beginners might start running 3 days a week and build to 5. More experienced runners may run 5 plus days per week. Some are strong enough to only take a day off every other week.
For the beginner:
If you are new to running, you just got the bug and you are starting out with two to three miles three times a week. The idea here is to simply get your legs, feet, and muscles used to pounding and adapting at a slow rate. You have to build this weekly distance of 6 to 10 miles up to 20 to 25 miles a week for a good 6 months before you think about signing up for the half or full marathon.
Work on gradually increasing your mileage over time to avoid injuries and overtraining. Incorporate one to two workouts into your weekly schedule to change pace from easy days and develop your speed. Be careful in your approach to ramping up mileage but also be willing to take some chances if you are looking to improve your times.
Benefits of adding days per week:
Marathon training benefits for running a greater number of days per week helps you spread out your mileage. This can make it easier to increase your miles per week since each individual day is less mileage. This can sometimes facilitate better recovery since with less mileage on easy days.
Hopefully, this will help you to provide the knowledge and insight you need to make the right decision for you about mileage and training days. Always remember to listen to your body and keep your individual circumstances in mind.