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Our marathon training plans.

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Marathon Training Plan: Master the ultimate challenge!

At this point, there should be a drum roll or a choir of angels... We're talking about THE MARATHON! The marathon certainly represents the pinnacle of all running goals and has driven both beginners and advanced runners to despair. Whether you want to 'somehow' finish the 42.2 km or train for a new marathon personal best, we've developed suitable training plans for your next marathon preparation in collaboration with training scientist Raphael Jung from the sports science institute Diagnose Berlin.

Which marathon training plan is right for me?

Choosing the 'right' training plan is certainly crucial when preparing for a marathon. About two-thirds of runners without a solid plan fail in their attempt to complete a marathon.

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The reasons are almost always due to overuse symptoms or even injuries. When assessing and asking 'What is a good time for a marathon?' you should first roughly evaluate yourself based on your current running volume.

Our marathon training plans:

In our selection of specialized training plans, you'll find exactly what suits you and your current fitness level to help you progress in your athletic journey.

Novice runner

You’re not running at all yet or only up to 5K in a session. Here, you should first focus on establishing a regular routine and set the goal of being able to run consistently stable distances of 5-8 km! You can achieve this in 8-12 weeks! After that, you’ll move directly towards your first half marathon!

Beginner

You’re fit, run occasionally, but not very regularly (less than 2-3 times a week) and typically not more than 15 km a week. Problems often arise when you quickly increase your running volume toward a marathon. Therefore, we recommend that you first set an intermediate goal of training to 'finish' a half marathon in 3 months or even with a bit more time.

Hobby

You've completed a half marathon, run regularly (2-3 times a week) for a while, can handle 8-12 km in a session comfortably, and are already capable of running more than 30 km a week. Now you can aim for your first marathon. But be cautious: the jump from a half marathon to a marathon is significant, and it will require much more from you. We recommend keeping your expectations a bit lower at the beginning and focusing on simply finishing your first marathon.
Target time of 4-5 hours.

Intermediate

You’re quite experienced as a runner, have been running very regularly (3-4 times a week) for a long time, have successfully completed a marathon, and have already logged weeks of over 50 km.
Target time around 4:00 hours.

Advanced

Running is an indispensable part of your life, and you run 4-5 times a week. You’ve completed several marathons and are now looking to take it to the next level. Weeks with over 70 km don’t intimidate you! Target time is around 3:30 hours.

Pro

You’re chasing your personal best, and your training dictates much of your daily life. You can run a half marathon in under 1:30 hours straight off the couch and have also trained with weeks over 90 km!
Target time is around 3:00 hours.

Running training, reimagined.

Training with static plans.

Everyone knows the problem with static training plans... things rarely go 'according to plan'! They only work well as long as you manage to follow the plan exactly.

The advantage of Trait

Our plans adapt to unforeseen circumstances. This allows you to train more consistently and effectively, helping you achieve your running goals more reliably.

How long do you need to train for a marathon?

Of course, it depends...

A marathon presents a significant challenge for every runner, and the ability to handle high running volumes needs to be developed gradually. When preparing for any marathon race, it’s essential to develop your running volume in a way that picks up your current level and then progresses it. Therefore, we always recommend the marathon for experienced runners. If you are already established in running, accurately assess your performance level at this point, and set a realistic goal, you can typically prepare for a marathon in 12-16 weeks.

Shorter durations

A shorter marathon training plan duration, such as 8 weeks, is certainly possible if you are already close to the set goal or have made significant progress with your training. This may be the case if you recently completed a race successfully and now want to add a marathon to your schedule. Alternatively, you might want to make it a bit easier for yourself by setting a target time for your marathon that you, as an experienced runner, could achieve with relatively little effort.

Longer durations

Longer durations for marathon training plans can be beneficial if you want to take a cautious approach or have set the marathon as a goal even though you're not currently well-established in your running training! While consistent, regular running training is essential, our marathon training plans can meet you at your current running level and build from there up to a marathon, providing you with ideal preparation.

How long from beginner to marathon?

For most beginner runners, the marathon probably feels like 'reaching for the stars.' It’s such an epic goal that more and more people are setting out to conquer it.

What’s important is to set a realistic goal and intelligently manage intermediate goals. Training for a marathon requires, at certain phases, significantly higher running volumes.

Beginners can easily fall into the trap of doing too much too quickly. Rushing through a marathon training plan can almost guarantee injuries and/or overuse symptoms.

However, if you follow a well-founded, individually tailored plan, a marathon can typically be achieved over several intermediate goals in about 20 to 28 weeks!

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How do you train best for a marathon?

First and foremost, it’s crucial to follow a marathon training plan that is individually tailored and personally customized. Consistency in training is everything! This is achieved with a plan that aligns with personal circumstances and makes it easy to stick to as much as possible. Motivation plays a key role, so the chosen marathon training plan should cater to certain training preferences and strike the perfect balance between fun and challenge.

We also consider the following essential elements:

Achievable intermediate goals that motivate!
Educating runners on where they stand and what the training sessions accomplish.
Thoughtful progression of mileage ("More is not always better" has never led anyone to success).
Individual pacing for each running session.
Space and "buffers" for setbacks and breaks in the plan (not everything goes according to plan 100% of the time).
An alternative strategy or "Plan B" in case things go awry.

All of the above features are often overlooked in most static marathon training plans. A 'one-size-fits-all' plan is created, which is anything but personally tailored. With Trait, we build on a dynamic system that divides the training plan into several phases (known as blocks). The advantage: The individual training periods serve as ideal milestones on the way to the overall marathon goal and can be adjusted dynamically as needed!

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How often should you train for a marathon?

Here again, your ideal training volume depends on your set goal. In every marathon training plan from us, the frequency and volume of training vary based on the target time. Beginners should always aim to complete 2-3 runs consistently.

For advanced and professional marathon training plans, we often increase the training sessions to up to 6 times a week!