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* Phase lengths adapt based on your current fitness and time until race day.
The marathon (42.2km / 26.2 miles) is the classic endurance challenge. A solid training plan takes 16-20 weeks and builds to 55-80km per week depending on your goals. The marathon rewards consistency and patience more than any other distance.
80% of your running should be easy (Zone 1-2). Only 20% should be hard (tempo, intervals, race pace). Most marathon failures come from training too hard, not too little.
Your weekly long run builds from 16km to 32-35km. Increase by 2-3km per week, with a cutback week every 4th week. Practice your race-day nutrition during long runs.
Start adding marathon pace segments to long runs at week 10+. Example: 25km total with the last 10km at marathon pace. This teaches your body to run fast on tired legs.
You'll need to consume 30-60g of carbs per hour during the race. Practice with gels, chews, or real food during training. Your stomach needs training too.
16-20 weeks for experienced runners. 24+ weeks if it's your first. You should be comfortably running 30-40km per week before starting a marathon plan.
Finishing is the goal. Average first marathon time is 4:30-5:00 for men and 5:00-5:30 for women. Anything under those is great for a first attempt.
No. Most plans peak at 32-35km. Running the full distance in training creates injury risk without meaningful fitness gains. The race-day adrenaline covers the last 10km.
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