How long does it take to train for a marathon?

A marathon takes 16 to 20 weeks of dedicated training if you already run around 15 to 20 miles (25 to 32 km) a week. If you're starting from no running at all, give yourself about a year.

Most of that year isn't marathon training. It's building the base that makes marathon training safe.

The usual path

1. Build up to running 3 times a week for 30 minutes or more (2 to 3 months)
2. Run a 5K and then a 10K comfortably
3. Run a half marathon, or at least build up to 8 to 10 miles for your long run
4. Start a 16 to 20 week marathon plan

You can compress this, but I'd be cautious. The people who get hurt are usually the ones who jump straight into a marathon plan without a base.

What the plan involves

A typical plan runs four days a week, with one long run that grows from about 8 miles to a peak of 18 to 20 miles about three weeks before race day. Peak weekly mileage lands around 30 to 45 miles (48 to 72 km) for first-timers.

• Long runs go up steadily, with an easier week every 3 to 4 weeks
• Everything else stays easy and conversational
• The last 2 to 3 weeks are a taper, where you cut the volume but keep the pace

You don't have to run 26.2 miles in training. The longest run of 18 to 20 miles is enough.

Fueling and gear

Practice what you'll eat and drink on long runs, because the marathon is not the place to try a new gel or shoe. See what to eat before a run for a start.

Is it worth it

Mostly yes, but know what you're signing up for. It means 4 to 5 months of long weekend runs and early nights. If that sounds like too much, a half marathon gets you most of the satisfaction.

Four or five months is a long time to stay motivated, and a rival near your level in League of Fitness makes the Tuesday run a little less optional. Runs sync from Apple Health, so the whole block counts, not just the long runs.

If you have a heart condition, chest pain, or unexplained dizziness, talk to a doctor before starting any marathon plan. Sharp or lasting pain during training should also be looked at by a doctor or physical therapist, not run through.