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Nothing motivates training like a bold goal, and running a marathon is certainly a big one. Countless everyday individuals have conquered the 26.2 miles, but it requires dedication, strategic planning, and a solid level of fitness. Here’s how to determine if a marathon is a feasible objective for you.
Can You Run 3 to 5 Miles? You’re Ready to Begin
Believe it or not, marathons aren’t just for elite athletes. A number of politicians and actors have taken on the challenge. In 2003, Sean Combs reportedly aimed to beat Oprah’s 1994 time. Meanwhile, a course at the University of Northern Iowa helps beginners prepare for a marathon with just a semester of focused training. The instructors of that course published their program as the Non-Runner’s Marathon Trainer, a helpful guide for anyone starting from scratch.
Most beginner marathon plans assume that you're already able to run two to three miles several times a week, with a five-mile run as your first long distance. If you're not at that point yet, you'll need to step back and establish a solid fitness foundation to build upon.
A Couch to 5K program is a great starting point. If you're new to exercise, this is the perfect fit. While you could theoretically jump straight into marathon training afterward, most coaches recommend maintaining that level of fitness for a few months before progressing further.
For athletes, however, an accelerated plan might work. You likely have strong muscles and lungs, but running can put strain on your bones and tendons in ways other sports don't. You don't need to build your fitness from scratch; instead, focus on adapting to running. Once you're comfortable, you can start a marathon training plan.
Training typically requires at least four months of preparation.
Marathon training programs are well-structured schedules that gradually prepare you for the challenges of running a 26.2-mile race, typically over four months. Even experienced marathoners follow structured programs each season, as staying in top marathon shape year-round is not practical.
You can find several reputable marathon training programs for free at HalHigdon.com. These plans are typical of what you’ll find on various platforms, including training apps like Runkeeper and Nike+ Run Club.
Most training plans require you to run at least four times a week. A standard program includes at least three shorter runs and one long run. As race day approaches, your long runs will increase to 20 miles or more, but you won’t be running 20 miles every week—this would be too much and potentially damaging. Instead, you’ll likely run shorter distances on weekdays and tackle the long run on weekends. Often, there’s a midweek session focused on speedwork or hill training.
Training for a marathon is a significant time investment. For example, at a 10-minute mile pace, the first week of Hal Higdon’s Novice 1 plan totals 2.5 hours of running, which is manageable. However, during peak weeks, when you’re tackling a 20-mile run, the total time can reach nearly seven hours, with the long run alone consuming most of your Saturday morning.
If this seems like too much, consider sticking to shorter races. You can train for a half-marathon with significantly less time commitment, or stick to 5Ks where the longest runs are no more than three to five miles unless you choose to push further.
If you’re ready to take on the challenge and have cleared your schedule, there’s no reason not to dive in. It’s time to choose a marathon.
Select Your Race Before You Begin Training
To ensure your training program aligns with your race day, it’s important to choose your marathon ahead of time. Most cities host only one marathon, so you’ll have to go with the date they offer. If you're looking for more flexibility, you may need to travel to different locations.
The timing for signing up depends on the marathon you pick. For example, to run the New York City marathon, you need to apply in January, even though the race is in November. The organizers hold a lottery, and your chances of being selected are slim—just 23 percent of applicants were accepted in 2016. On the other hand, for the Pittsburgh marathon, you only need to complete a registration form and pay the fee. In 2016, registration didn’t close until three weeks before the event.
If you're aiming for the New York marathon, first check whether you've been selected, and only then should you start thinking about when and how to begin your training. If you're not accepted, it’s time to explore other marathons that could serve as your backup options.
For a more accessible race like Pittsburgh, you can plan your training with the marathon date in mind, then wait to register until you're sure your training is progressing well. Delaying registration means you might miss out on early bird rates, but it could be a good strategy if you're unsure about your preparation. Just remember, marathon registration fees are often non-refundable or very hard to get back.
Prepare for a Physical and Emotional Rollercoaster
Running a marathon is a once-in-a-lifetime experience, but the training process will often feel like a demanding part-time job. You’ll need to push through on days when you’re not feeling motivated. It will take a lot of time, and expect to feel sore after your runs.
Throughout the journey, you will learn to nurture your body. You'll discover the importance of eating right to support recovery, and you'll likely find yourself getting more sleep. If you train with a group, you’ll build strong bonds with them. If you prefer running solo, you’ll have plenty of time to reflect on your thoughts.
You’ll sacrifice your Saturday mornings. While you may miss the luxury of sleeping in, the satisfaction of completing a long run and heading to brunch with a sense of accomplishment will be worth it. There will be a moment when you exceed your longest run ever, and each step after that will feel like a personal milestone.
As weeks pass, your runs will gradually lengthen. Approximately three weeks before race day, you’ll tackle your final long run—usually not 26 miles, but more likely 18, 20, or 22. Long runs take a toll on your body, so recovery time is essential.
The last three weeks leading up to the race are known as the taper, a time when you reduce your running to allow your body to heal and be in peak condition for the big day. While your body will feel refreshed, your mind may spiral into what runners call ‘taper madness.’ Did you train enough? How will you fill the extra time? Have you spent too much time obsessing over your race day outfit?
After all that preparation, race day will finally arrive. You’ll run the marathon—provided you stayed injury-free—and cross the finish line feeling both exhilarated and spent. That’s when you’ll realize the entire journey was more than worth it.
Artwork by Sam Woolley. Images sourced from Pexels.
