She Strengthens

Cracking the Code: How Far Should You Run in Marathon Training?

Whether you’re a seasoned marathoner or a newbie, understanding the importance of long runs in your training plan is crucial. But how far should you really go? We spoke to expert running coaches to uncover the secrets behind the often-touted 20-mile mark and what it means for your marathon success.

The Psychology of 20 Miles

When you sign up for a marathon, finding a training plan is just the beginning. But what’s the deal with that daunting 20-mile run four weeks before the race? According to Elizabeth Corkum, a USATF-certified running coach, it’s all about mental preparation. “Training to the 20-mile mark can give a runner confidence when heading toward marathon day,” she explains. But is 20 miles really the magic number?

It’s Not About the Number, It’s About the Time

Corkum emphasizes that the real focus should be on time spent on your feet, not just the mileage. “For example, at my long-run pace, a 20-miler will take about 2.5 hours. For someone else, that could take 4 hours. Those are two completely different levels of stress on the body!” Running coach John Honerkamp agrees, recommending capping long runs at 3.5 hours to avoid overuse issues or injury.

First-Timers and Finishers

If you’re new to marathons or just want to cross the finish line, focus on building endurance and mental toughness. Aim for at least 16 miles or 3 hours, whichever comes first, to get your body used to pushing through fatigue. And don’t stress if life gets in the way – prioritize consistent training and trust your preparation.

Chasing Personal Records

If you’re looking to beat your previous marathon time, the rules change slightly. Faster runners can cover more distance in 3.5 hours, but it’s still essential to cap your long runs at 20 to 22 miles to avoid burnout. Instead, focus on quality work like intervals, hills, and tempo runs to increase your speed.

The Bottom Line

There’s no one-size-fits-all approach to marathon training. Listen to your body, prioritize consistent training, and don’t get caught up in comparing yourself to others. Remember, long runs are practice – it’s not about the exact number, but about being prepared for the big day.