6 Month Marathon Training Plan (Free + Beginner Friendly) (2023)

Imagine the immense pride that you’ll feel crossing the finish line of your first (or fifth!) marathon. Whether you just signed up for a race and are looking for a training plan, of you have stumbled across this post and are thinking “could I actually do this?” –hopefully this 6 month marathon training plan will give you confidence in yourself and help you cross the finish line of that race!

Training for a marathon over 6 months is nice because it gives you a slow, progressive increase in volume to reach your goals. You’ll start with short runs of just 2-3 miles your first week, and build all the way up to your marathon distance race.

You can jump to the training plan image and download – but please be sure to read all the info in the post which discusses how to actually use this plan, minimum fitness requirements, etc.

Disclaimer: This post was written and reviewed by Chrissy Carroll, RRCA Running Coach and USAT Level I Short Course Triathlon Coach. It is for informational purposes only and should not be construed as individual training advice. Consult a doctor prior to beginning any new exercise program.

Note: This post was first published in 2018 and has been updated in 2022.

Who is this training plan for?

This plan is for any individual that would like to finish a marathon without a time goal. It’s ideal for:

  • Beginner runners doing their first marathon
  • Experienced runners doing their first marathon (who do not have a specific time goal)
  • Experienced runners who want a simple training plan for a marathon, regardless of whether it’s their first or fortieth race

This is not a plan for people looking to meet a certain time goal. The mileage is intentionally kept on the low side to be as beginner friendly as possible. It’s a get-you-to-the-finish-line plan.

If you’re an experienced runner looking to PR in a marathon, you’ll want a higher mileage and/or more customized plan. If you’ve already got a great base, you could try something like our 12 week intermediate marathon training plan.

What level of fitness do I need to start?

You should be healthy and able to comfortably run 2 miles right now. You also should not have any injuries or medical issues that would preclude training.

If you can’t currently run 2 miles, though, work on getting up to that point first for several months before jumping into this plan.

Or if you feel like a full marathon might be just a bit too much for you right now, check out a 20 week half marathon training plan.

(Video) The ULTIMATE ‘Beginner to Marathon’ Training Plan (5k, 10k Half Marathon AND Marathon)

Going from 2 to 26.2 miles in 6 months might seem overwhelming – but your body is amazing at how well it can adapt to training!

What is the plan structure like?

This plan is broken down into 24 weeks. Yes, I realize that might fall a week or two shorter than 6 months, but it worked out well for the structure so let’s roll with it. 😉

(If you’re looking for a plan that’s slightly shorter, you can check out a 20 week training plan here).

You’ll run 4 days per week on this plan, broken down as follows:

  • Day 1 is an easy short run.
  • Day 2 is variable, meaning it can be either another easy short run, a fartlek session, a marathon pace run, or a midweek long run. Descriptions of each are included below.
  • Day 3 is an easy short run.
  • Day 4 is your long run.

Run Workout Descriptions:

Here is a description of each type of run on this plan:

  • Easy Short Runs (ESR) – These make up the bulk of your training. You’ll complete them on every Day 1 and Day 3, and on many of your Day 2’s (especially at the beginning, when building a base). They are comfortable and should be at a conversational pace. You should finish these and feel good – not overly tired, sore, or huffing/puffing. Depending on your current fitness level, you might also decide to incorporate some walking breaks into these (and that’s fine!)
  • Long Runs – These are the longest run of your week. Complete them at a comfortable, steady pace. You may find that the pace feels more challenging as the runs progress and get longer, simply due to the fact that you’re covering a longer distance. Try slowing down a bit for your long runs and/or adding in walking breaks as needed if you find yourself struggling with the distance. Aim to complete the distance as written, even if you need to walk.
  • Midweek Long Run (MWL) – A midweek long run is longer than your easy short runs, but shorter than your main long run. On this training plan, they range from 5-7 miles. Run this at a comfortable conversational pace.
  • FartlekFartlek is a Swedish term for “speed play”. For these runs, you’ll include speed intervals – but keep them fun and playful. Warm up for about 10 minutes at an easy pace. For the rest of the run mileage listed, add in bursts of speedwork as you choose to make your run challenging and fun. For example, you might run fast for one song, then recover for the next. Or you might run fast through the next 5 mailboxes, then jog for several more before repeating it again. You can find more fartlek workout ideas here if you need inspiration.
  • Marathon Pace (X @ MP) – These runs are listed in your plan as X miles @ Marathon Pace (MP). For example, 4 @ MP = 4 miles at marathon pace. You should run the distance listed and pace yourself at the goal pace you’d like to run your race.

*Important – If you don’t feel comfortable doing the speedwork (fartlek or marathon pace days), just do the mileage listed each day at an easy pace. That’s fine!

Other Helpful Training Tips

Here are some additional tips that will help you as you train for your marathon over the next 6 months:

Warm Up, Cool Down, & Stretching:

  • Start each run with a few minutes of walking or easy jogging to warm up. Along the same lines, give yourself a few minutes of walking at the end of a run to cool down.
  • Stretch after your runs. If you struggle with tight muscles on a regular basis, consider adding foam rolling.

Strength, Cross Training, and Rest Days:

  • Try to incorporate some bodyweight exercises like squats, lunges, push-ups, and bird-dogs 1-3 days a week. You can do these another time of day on the same day as a short run (i.e. run in AM, do these in PM), or you can do them on a day you don’t run. They’ll simply help maintain strength and balance out training.
  • I recommend adding at least 1 day of cross training to your week, whether that’s a bike ride, yoga, swimming, or something else you enjoy. It will exercise different muscle groups and help prevent overuse injuries from running.
  • Always keep at least one full rest day in your schedule.

Soreness & Injury:

  • A little soreness can be normal after long runs; pain that affects your stride is not. If you experience any injury that is affecting the way you run, be sure to see a doctor for an evaluation.


  • As you get into your longer runs, it will be important to practice good run fueling.
  • Eat a carb-rich breakfast at least an hour before your long runs (8+ miles).
  • On long runs lasting more than 75-90 minutes, be sure to pay attention to hydration, electrolytes, and fuel during your workout. You should aim to take in around 30-60 grams of carbohydrate per hour on runs lasting longer than this. To give perspective, two gels or a third a cup of raisins would fall in that range. Remember, you need to train your stomach just like you do your muscles during the run so that you’re prepared for race day.

6 Month Marathon Training Plan

Here’s your 6 month plan broken down week by week! You can also download a printable PDF version of this plan rather than the image. And for accessibility purposes, the entire plan is written out in plain text below the image.

6 Month Marathon Training Plan (Free + Beginner Friendly) (2)

Week 1:

  • Tues – 2 mile easy run.
  • Weds – 2 mile easy run.
  • Fri – 2 mile easy run.
  • Sat or Sun – 3 mile easy run.

Week 2:

(Video) BEST 5 Marathon Training Plans for Beginners

  • Tues – 2 mile easy run.
  • Weds – 2 mile easy run.
  • Fri – 2 mile easy run.
  • Sat or Sun – 4 mile long run.

Week 3:

  • Tues – 2.5 mile easy run.
  • Weds – 2 mile easy run.
  • Fri – 2.5 mile easy run.
  • Sat or Sun – 5 mile long run.

Week 4:

  • Tues – 2.5 mile easy run.
  • Weds – 2 mile easy run.
  • Fri – 2.5 mile easy run.
  • Sat or Sun – 6 mile long run.

Week 5:

  • Tues – 3 mile easy run.
  • Weds – 3 mile easy run.
  • Fri – 3 mile easy run.
  • Sat or Sun – 4 mile long run.

Week 6:

  • Tues – 3 mile easy run.
  • Weds – 4 mile easy run.
  • Fri – 3 mile easy run.
  • Sat or Sun – 7 mile long run.

Week 7:

  • Tues – 3 mile easy run.
  • Weds – 4 mile fartlek run
  • Fri – 3 mile easy run.
  • Sat or Sun – 8 mile long run.

Week 8:

  • Tues – 3 mile easy run.
  • Weds – 3 mile at marathon pace.
  • Fri – 3 mile easy run.
  • Sat or Sun – 9 mile long run.

Week 9:

  • Tues – 3 mile easy run.
  • Weds – 5 mile midweek long run.
  • Fri – 4 mile easy run.
  • Sat or Sun – 6 mile long run.

Week 10:

  • Tues – 3 mile easy run.
  • Weds – 4 mile easy run.
  • Fri – 4 mile easy run.
  • Sat or Sun – 10 mile long run.

Week 11:

  • Tues – 3 mile easy run.
  • Weds – 4 mile run at marathon pace.
  • Fri – 4 mile easy run.
  • Sat or Sun – 11 mile long run.

Week 12:

  • Tues – 4 mile easy run.
  • Weds – 6 mile midweek long run.
  • Fri – 4 mile easy run.
  • Sat or Sun – 8 mile long run.

Week 13:

(Video) Full Marathon Training Plan (Intermediate)

  • Tues – 4 mile easy run.
  • Weds – 4 mile run at marathon pace.
  • Fri – 4 mile easy run.
  • Sat or Sun – 12 mile long run.

Week 14:

  • Tues – 4 mile easy run.
  • Weds – 5 mile easy run.
  • Fri – 5 mile easy run.
  • Sat or Sun – 10 mile long run.

Week 15:

  • Tues – 4 mile easy run.
  • Weds – 4 mile fartlek run.
  • Fri – 5 mile easy run.
  • Sat or Sun – 14 mile long run.

Week 16:

  • Tues – 4 mile easy run.
  • Weds – 6 mile midweek long run.
  • Fri – 5 mile easy run.
  • Sat or Sun – 10 mile long run.

Week 17:

  • Tues – 4 mile easy run.
  • Weds – 4 mile fartlek run.
  • Fri – 5 mile easy run.
  • Sat or Sun – 16 mile long run.

Week 18:

  • Tues – 5 mile easy run.
  • Weds – 5 mile run at marathon pace.
  • Fri – 5 mile easy run.
  • Sat or Sun – 12 mile long run.

Week 19:

  • Tues – 5 mile easy run.
  • Weds – 4 mile easy run.
  • Fri – 5 mile easy run.
  • Sat or Sun – 18 mile long run.

Week 20:

  • Tues – 5 mile easy run.
  • Weds – 7 mile run midweek long run.
  • Fri – 5 mile easy run.
  • Sat or Sun – 12 mile long run.

Week 21:

  • Tues – 5 mile easy run.
  • Weds – 4 mile easy run.
  • Fri – 5 mile easy run.
  • Sat or Sun – 20 mile long run.

Week 22:

  • Tues – 5 mile easy run.
  • Weds – 6 mile run at marathon pace.
  • Fri – 5 mile easy run.
  • Sat or Sun – 12 mile long run.

Week 23:

  • Tues – 4 mile easy run.
  • Weds – 4 mile easy run.
  • Fri – 4 mile easy run.
  • Sat or Sun – 12 mile long run.

Week 24:

(Video) 10 Years of Low Heart Rate Training: Lessons From Running 17,000 Miles

  • Tues – 4 mile easy run.
  • Weds – 2 mile easy run.
  • Fri – 2 mile easy run.
  • Sat or Sun – Marathon race!

Share with me: Are you ready to tackle a marathon? If you used this training plan, how did your race preparation go?

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Chrissy Carroll

Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.

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(Video) Half Marathon Training For Beginners! | How To Train For Your First Half-Marathon!


Can I train for a marathon in 6 months beginner? ›

With six months to go you've got plenty of time to prepare for your marathon, no matter how unfit you feel. This first month should be used to build a base level of fitness and start to build confidence in yourself.

Is 6 months enough time to train for a half marathon? ›

6 months gives you adequate time to lay the ground work, get your fitness levels up, build strength in your muscles and connective tissue, and put the finishing touches in place – like speed and pace. It's time to choose your half marathon if you haven't already.

How do I prepare for a marathon in 6 months? ›

Ideally you should be running 4 days per week. I also recommend adding in 1 cross training session per week. This leaves 2 rest days every week. The 6 Month Marathon Training Plan is based around 3 Short Training Runs and 1 Long Slow Run per week.

How long should a beginner runner train for a marathon? ›

It's estimated that it takes the average beginner about 15 weeks of training to get themselves mentally and physically prepared for a marathon. 15 weeks - hundreds of hours and kilometers to then run 42.2 km in around 4 and a half hours (the world average marathon time).

Can you go from couch to marathon in 6 months? ›

As long as you are currently healthy, you can go from couch to marathon finisher in less than six months. But it's wise to do so in steps. Instead of going straight from zero to a 26.2-mile start line, we suggest you “climb the ladder” of standard road-race distances.

Is 40 miles a week enough for marathon training? ›

You should run at least 25 miles a week to train for a marathon. If you plan to finish in a faster time, of 4 hours or less, you should be running closer to 40-50 miles a week to train for a marathon.

Can you walk a marathon in 6.5 hours? ›

Walking a marathon will take you anything between 6 and 9 hours, depending on your pace. What is this? Brisk walkers who march the course can expect to finish in 6-7 hours. Walking at a regular pace will take around 8 hours.

Should you run 13 miles before a half marathon? ›

If you are running your first half marathon with a time goal, you will probably want to run 13-14 miles before your race to get your body more comfortable with the distance. You will also benefit from doing several 10-12 mile long runs with fartlek intervals, tempo segments at goal pace, or progressions.

Can you walk a half marathon in 3.5 hours? ›

You definitely can walk a half marathon in 3.5 hours which would be walking at a pace of 16 minutes per mile.

How do I train for a marathon with no experience? ›

Training plan
  1. Three runs per week.
  2. Two cross-training days (biking, swimming, hiking)
  3. Two rest days.
  4. The running should be a combination of a short/fast run, a medium run, and a long run.
  5. Choose your days as you prefer, but make sure you have a day of rest on either side of the long run.
Jun 17, 2019

Is 35 miles a week enough for marathon training? ›

Some general guidelines to follow. The longer the race you're training for, the more mileage will you'll generally need as a minimum. For a marathoner, the minimum is probably 25-30 miles per week and for a 5k 10-15 miles per week.

How many days a week should I rest for marathon training? ›

“Runners should take 2-3 rest days each week. Those rest days can include light exercise as long as the focus remains recovery from the physical stress of running. What is this? For peak performance, runners should strive to take one day each week of total rest.

What age is healthy to run a marathon? ›

Marathon running performance among men and women is generally fastest, as indicated by world record performances, when individuals are 25-35 years old. The time to complete a marathon gradually increases with age, with substantial losses in performance after the age of 70 years.

Can I go from couch to marathon in a year? ›

How long does it take to go from couch to marathon? Most people are able to make the transition from couch to marathon in about 6 months to one year. This 24 week training plan takes you from run/walking for 20 minutes at a time all the way up to running 26.2 miles on race day.

How fast can you get in shape for a marathon? ›

While 16–20 weeks is the general rule of thumb, some runners train for as little as 12 weeks and some take 24 weeks or more. Ultimately, it's about putting together a training plan which is right for you.

Can you walk a marathon in 8 hours? ›

You don't have to be a runner to complete a marathon (26.2 miles). Many people can walk a marathon in six to eight hours. While walking a marathon may not be as laborious as running one, dedicating yourself to proper training is essential to achieving this goal.

Is 55 miles a week enough for marathon training? ›

If you've been running 30-45 miles consistently for over a year, then you can safely strive for 50-55 miles during your training. You must also consider time on your feet. One of the reasons elite runners can tolerate weekly mileages upwards of 100 miles per week is because they cover more miles in less time.

How many miles a week does it take to break a 3 hour marathon? ›

A 3:00 marathon is approximately 6:50 per mile. To break 3:00, you should eventually be capable of a sub-1:25 half-marathon (6:30 per mile) and sub-38:00 10K (6:00 per mile) Right now, you should be running at least 35-40 miles per week, over six or seven sessions.

What is runner's face? ›

What exactly is runner's face? If you've been around the running community for any length of time, you may have heard the term “runner's face.” What your buddies are referring to is not the face you make when you cross the finish line. Instead, it's the look of gaunt or saggy skin that may make you look a decade older.

How many times should you run 20 miles before a marathon? ›

Most marathon training plans call for a 20-mile run four weeks before the race.

Is it OK to miss a long run during marathon training? ›

If you're following a training plan, getting in those long runs can be a challenge sometimes. If you happen to miss one there is no need to panic. It's ill-advised to skip to the next distance, considering that long runs can jump up by two miles at a time.

Does it count if you walk a marathon? ›

Overview. The good news is that no race disqualifies participants for walking at some point. It is not uncommon for participants in longer races to take a short walking break. And shorter races often draw people of many different fitness levels so walking is not unusual in those events either.

Can I run a marathon if I can run 20 miles? ›

The longer you run beyond 20 miles, the higher the risk for developing injuries, burning out and peaking too soon. Plus, running up to the 20-mile distance is enough to build the endurance to get through the marathon, but not too much to risk fatigue, exhaustion and inadequate recovery.

Can a fit person run a marathon without training? ›

"If people of their level of fitness get their fuelling right, if they keep their pace steady, they could probably do a marathon if they really wanted to, but it isn't something I'd recommend," she says. "From doing no training, their muscles wouldn't be accustomed to it.

What should you not do before a half marathon? ›

Avoid foods rich in fiber (including fruits with skins, such as apples and pears) to avoid bowel movements right before (and during) your run. Be sure to maintain your hydration in the morning with a combination of water and sports drinks.

When should you drink water before a half marathon? ›

Drinking before, during, and after training is just as important as drinking during the rest of the day. Aim for 16 ounces (2 cups) of water at about two hours before you run. Pair this with a snack or meal. About 15 minutes before a run, drink six to eight ounces of water.

Can you drink 2 days before half marathon? ›

Alcohol and Athletic Performance: The Bottom Line

So, it's safe to say you should avoid alcohol ideally 48 hours before a race, and especially the night before, in order to have better endurance, power, and energy on race day.

How many hours should I sleep before a half marathon? ›

If you are uncertain, use the general recommendation of seven to nine hours a night.

What happens to your body after a half marathon? ›

Running a half marathon may also lead to dehydration, depleted muscle glycogen stores and fatigue. Some people experience digestive changes and loss of appetite immediately after a half marathon, followed by a stronger appetite in the days following.

How much sleep do I need before a half marathon? ›

How Much Sleep Do You Need? Most adults require 7-9 hours of sleep per night. Athletes need even more. During marathon training, you may need 8-10 hours of sleep.

What is the easiest marathon course? ›

The Easiest Marathons In the USA
  • The race: Run for the Red Marathon. The city: Pocono Summit, Pennsylvania. ...
  • The race: WhistleStop Marathon. The city: Ashland, Wisconsin. ...
  • The race: Jacksonville Marathon. ...
  • The race: Holualoa Tuscon Marathon. ...
  • The race: BCS Marathon. ...
  • The race: Run for the Ranch. ...
  • The race: Freakin Fast Marathon.
Nov 9, 2016

Can you run a marathon with no preparation? ›

“Prepare for a long and painful recovery if you didn't train properly,” Fierras says. “Running a marathon without training can send you to the hospital and cause muscle strains, stress fractures, and long-term joint damage.”

How does a 50 year old train for a marathon? ›

Jeff Galloway's top 10 tips for over 50s training for a marathon
  1. Enjoy every run.
  2. Don't run anything fast – no huffing and puffing.
  3. Use a short stride, feet low to the ground.
  4. Take the appropriate walk breaks.
  5. Use energy drinks and gels during longer runs.
  6. Long runs only need to be run every 2 to 3 weeks.
Jan 31, 2019

Is it better to increase speed or distance when running? ›

The short answer: Train for distance first. It's better for you to start by building an endurance base. That means that you increase your aerobic capacity first. You increase your mileage so that longer runs are more comfortable.

How far should I run 1 week before a marathon? ›

Your weekend long run—one week before the marathon—should be eight to 10 miles. Any longer and your muscles may not be able to fully rebound before the race. Plus, if you've been lifting weights during your training, you should stop during this week.

Is a 10 minute mile good for a marathon? ›

The 10 minute mile pace is a popular goal for many runners – whether it be to simply complete a single mile in 10 minutes or less, or to finish their half or full marathons with an average pace of 10 minutes per mile. This goal is reasonable for those runners who are already running in the 11 – 12 minute pace range.

Does running reduce belly fat? ›

Studies have found that moderate-to-high aerobic exercise like running can reduce belly fat, even without changing your diet ( 12 , 13 , 14 ). An analysis of 15 studies and 852 participants found that aerobic exercise reduced belly fat without any change in diet.

Is walking good for marathon recovery? ›

Keep your feet low to the ground and step lightly. Walking on your non-run days is an efficient way of burning fat and increasing blood flow to aid recovery. On cross-training days, walk for 30-60 minutes continuously or do five- to 10-minute segments throughout the day.

How long does marathon fatigue last? ›

You've invested a great deal of energy, both physical and mental, and a great deal of time in your marathon debut. Running such a long way will have taken a fair toll on your body, and it will need between three and six weeks to fully recover. And if you're a bit low and directionless, running-wise, that's normal too.

What age do runners retire? ›

They found that the fastest marathoners for both men and women are in the 25-34 age group and that performance begins to decline for elite runners around age 35. One finding surprised them: Recreational runners have much more in the tank at 35 and may continue improving until they're 50.

Should I take ibuprofen before a marathon? ›

That pounding pain is gone within a matter of minutes. So surely taking ibuprofen before running will help reduce the pain? Unfortunately, it does not work like that, and you may actually be doing long term damage to your kidneys by taking ibuprofen before running a marathon.

Is 40 too old to train for a marathon? ›

They fear it's too late to become a runner and they worry that they aren't fit enough or strong enough to run. Although it's natural to worry if you're too old to start running, the simple answer is that whether you're 40, 50, 75, or even in your 80s or 90s, you're never too old to start running.

Can you stop and go to the bathroom during a marathon? ›

Most marathons provide a course map ahead of time and mark the 'pit stops' along the way so you will know at which mile markers bathrooms can be found. Knowing you have the option to use the bathroom during the race helps relieve the stress of worrying about when and where you might need to go.

Can the average person finish a marathon? ›

Across the board, most people finish a marathon in 4 to 5 hours, with an average mile time of 9 to 11.5 minutes. A finishing time that's under 4 hours is a real accomplishment for everyone other than elite runners, who can finish in around 2 hours.

What is the oldest age to run a marathon? ›

On Sunday Jo Schoonbroodt, a 71-year-old from Maastricht, ran a marathon in a staggering 2hr 54min 19sec to become the fastest septuagenarian in history. A few days later, when the Guardian catches up with him, his achievement is still sinking in.

What happens to your body in the 48 hours after a marathon? ›

Creatine kinase is an enzyme primarily stored in muscle tissue. During intense training, creatine kinase leaks into the bloodstream, rising about 12-48 hours post-workout. [6] Moderate levels of creatine kinase in the blood are normal. However, high creatine kinase levels can indicate muscle damage.

What happens if you start a marathon too fast? ›

According to studies conducted on marathon runners, the faster you start, the slower you are likely to finish. If you start out trying to outpace the crowd, you run a high risk of hitting a wall. In fact, people who typically hit the wall start out in the top 20% of the race-pace pack.

How often should you walk during a marathon? ›

On every long run, you should take a one- to two-minute walk break every two to eight minutes. If you're just beginning to run, you'll walk more than you'll run. Experienced marathoners will recover much faster from their long runs when they take one-minute walk breaks at least every eight minutes.

Is 7 months enough time to train for a marathon? ›

As a general rule, beginning runners should give themselves at least 5-6 months to train for a full marathon. After all, you don't just want to finish your first marathon. You want to finish your race feeling strong and injury-free.

Can you go from beginner to marathon in a year? ›

If we're realistic, you can be marathon ready in just 12 weeks. That is, if you plan correctly, follow the correct marathon training plan, and stick to it. You'll begin to see gradual, consistent improvements which will build up and allow you to be ready come race day.

Is 8 months too long to train for a marathon? ›

Marathon training builds gradually over a period of 18 to 24 weeks, depending on which schedule you're following. It assumes you have a solid base of easy miles under your belt (20 to 25 miles) from which to build. Starting your marathon more than six months out can increase your risk of injury and burnout.

Can the average person run a marathon? ›

The fact is, anyone can run a marathon, literally anyone, if they follow a proper training program and even more, most people can probably predict their finish time within 10 minutes if they train diligently.

Can I run a marathon if I can run 10 miles? ›

Eight to ten miles is a good benchmark for a first-time marathoner. Another reliable benchmark is having completed a half marathon. If you can run 13.1 miles, you are ready to train to run a marathon!

How many 20 mile runs before marathon? ›

Most marathon training plans call for a 20-mile run four weeks before the race.


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6. Half Marathon Training for Beginners: 3 ESSENTIAL Tips!
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