How Far Should You Run Before A Marathon? A Complete Guide

Marathon training encompasses a multitude of intricacies, but among the fundamental questions, one stands out: What should be the maximum distance covered in a single run before a marathon? This pivotal query applies to runners aiming to simply complete the race, achieve a personal record, or qualify for prestigious marathons like Boston, Chicago, New York, or any other.

Various training methods offer divergent answers to this question, with recommendations ranging from 16 miles to 26 miles, and sometimes even beyond. Alternatively, some training plans adhere to the principle that a lengthy run should not surpass 25% of the total weekly mileage or extend beyond a three-hour timeframe. The spectrum of responses can be bewildering and perplexing.

The reality, however, is that there is no one-size-fits-all answer. Several factors come into play when determining the ideal distance for your longest run before a marathon.

This article delves into the topic of the length of the lengthiest run in your training regimen. It’s important to note that this does not imply that every long run should match this distance. Instead, the focus should be on a gradual mileage increase, introducing variety, incorporating cutback weeks, and executing a well-suited taper to prepare optimally for marathon day.

 

Contemplate Time Spent, Not Just Distance Covered During Your Long Run

The marathon spans 26.2 miles, a constant regardless of your pace. However, the training approaches for a 3:00-3:30 marathoner and a 5+ hour marathoner diverge significantly. Among the key distinctions lies the aspect of their long runs.

A 5-hour marathoner will naturally require more time to complete a 20-mile run compared to a 3:30 marathoner. Undoubtedly, the 5-hour marathoner needs to condition themselves for an extended period of exertion on race day. Nevertheless, it’s crucial to acknowledge the existence of a point where the returns diminish. An excessively long long run can elevate the risk of injury and entail recovery periods so extended that they interfere with subsequent weeks of training.

The precise duration of the longest long run during marathon preparation hinges on your anticipated finishing time. A 3:30 marathoner should anticipate spending around 3.5 hours on their feet. A practical and safe long run for this scenario would fall within the range of 3-3.5 hours, equating to approximately 20-22 miles. There is no imperative need for the 3:30 marathoner to extend their long run to a full four hours.

Conversely, a marathoner targeting a 5:00+ finish time should focus on the duration of their training sessions and is likely to complete long runs spanning 4 to 4.5 hours. This may encompass covering a total distance of 18 or 19 miles. However, it’s advisable to refrain from extending the long run beyond 4.5 hours due to the increased risk of injury and the protracted recovery period that follows.

 

Consider the Risk of Injury

Attempting to dissect all the factors at play is a complex endeavor, but one fundamental difference among individual runners lies in their susceptibility to injury. Some runners seem immune to injury, while others find themselves facing injury issues despite their best precautions. Certain runners can commit various training errors and still cross the marathon finish line unscathed, while others encounter injuries in marathon training regardless of their preventive measures.

Understanding your personal recovery rate and identifying the factors that heighten your vulnerability to injury is paramount. If extended long runs consistently leave you sore for days and injuries frequently plague your marathon training, it’s prudent to exercise caution when determining the length of your longest long run.

 

Account for Runner’s Background and Strengths

A multitude of factors, ranging from muscle fiber composition to training history (which can evolve muscle fiber types over time) and even personal preferences, shape a runner’s strengths and capabilities. Some runners naturally excel in endurance, while others thrive in speed, with many falling somewhere in between.

On one end of the spectrum are endurance-oriented runners who recuperate swiftly from long runs and exhibit greater resistance to fatigue during extended efforts. These runners often navigate long runs of 20-22 miles with relative ease and can incorporate more such runs into their training.

Conversely, speed-oriented runners grapple with the extended duration and slower pace of long runs, necessitating more extended recovery periods. These individuals might find greater benefit in shorter long runs. For instance, a marathoner targeting a 4-hour finish time, characterized as speed-oriented, might cap their long runs at 3 hours, equating to a distance of 18-19 miles.

Of course, many runners fall within the spectrum between these extremes. Nonetheless, it’s valuable to discern how your body responds to long runs when determining the suitable distance for your marathon preparation.

 

Consider Your Goals

Let’s examine two distinct runners: one aiming to complete their inaugural marathon and another striving to qualify for the New York Marathon. The first-time marathoner maintains an average weekly mileage of 15-18 miles, with their longest pre-marathon training run extending to 6 miles. In contrast, the New York Qualifier aspirant maintains an average weekly mileage of 35-40 miles and regularly completes long runs ranging from 10-12 miles when not preparing for a specific race. It’s evident that prescribing two 20-mile long runs to both these runners would not be an appropriate coaching approach.

For the novice marathoner, a longest run of 18 miles may suffice. This distance allows for ample time on their feet, particularly when maintaining a slower pace, to adequately prepare them for the marathon distance. This hypothetical runner can incrementally build up to 18 miles, incorporating adaptation weeks and cutback weeks into their training plan.

Conversely, the more expierienced marathoner is slated to undertake one 22-mile run and two to three 20-mile runs, with one of them executed at marathon pace, prior to their race. This seasoned runner possesses prior marathon experience and is acclimated to longer training runs. Given their more ambitious performance goals—pursuing a challenging time target as opposed to merely completing the race—the training stimulus must be appropriately elevated. More experienced marathoners necessitate a greater stimulus to prevent plateauing.

 

Is There a Minimum Distance for the Longest Long Run?

Marathon training exerts significant physical demands, and whenever possible, it’s advisable to adhere to the prescribed training volume. However, life often introduces unexpected variables: illness may strike, work commitments can intensify, familial responsibilities may escalate, or injuries might occur.

Based on my coaching experience, a minimum of sixteen miles is the threshold I would recommend. Nevertheless, it’s essential to approach this distance incrementally. Avoid abruptly transitioning to a 16-mile long run if your previous long run was significantly shorter.

It’s crucial to remember that no marathon is worth risking injury. If you haven’t adequately progressed in your long run preparation, it may be wise to consider deferring the race or transitioning to a shorter distance.

If you’re working with a coach, engage in a dialogue about your unique circumstances. While generalized advice tends to err on the side of caution, a coach who comprehends your individual strengths, weaknesses, injury susceptibility, and training scenario can offer a more nuanced solution.

Ultimately, there exists no fixed prescription dictating the exact distance you should run before a marathon. The precise answer is contingent upon the individual runner, and even for the same runner, it may evolve as they advance in the sport.

 

Final Words – How Far Should You Run Before A Marathon?

In conclusion, the question of how far one should run before a marathon doesn’t have a one-size-fits-all answer. Marathon training varies greatly based on individual factors and goals. Consider your time spent on your feet, susceptibility to injury, running background, strengths, and the objectives you aim to achieve in your marathon. Gradually build up your long runs, mindful of potential injury risks, and work with your unique circumstances. While a minimum of sixteen miles is often recommended as a threshold, never forget that no marathon is worth jeopardizing your health. Engage with a coach like SportCoaching who can offer tailored guidance to ensure your marathon training aligns with your personal needs and aspirations. Ultimately, the ideal marathon training distance is a dynamic and evolving concept, adapting as you progress in your running journey.