How Many Miles Per Week Marathon Training

When it comes to marathon training, one of the most common questions runners ask is “how many miles per week should I be running?” As an experienced marathon runner myself, I understand the importance of finding the right balance between mileage and recovery. In this article, I’ll delve into the details of marathon training and share my personal insights and tips along the way.

The Importance of Mileage in Marathon Training

Running a marathon is no easy feat. It requires not only physical endurance but also mental strength. To properly prepare your body for the challenge ahead, you need to gradually build up your mileage over time. Consistency is key when it comes to marathon training.

Most training plans recommend gradually increasing your weekly mileage up to a peak before tapering off in the weeks leading up to the race. The exact number of miles you should aim for depends on your current fitness level, experience, and goals. However, a general guideline is to aim for around 40-60 miles per week during peak training.

It’s important to note that this mileage includes not only your long runs but also your shorter recovery runs and other types of training workouts. Variety is essential to keep your body challenged and prevent overuse injuries.

Taking into Consideration Your Experience

If you’re new to marathon training, it’s crucial to start with a lower mileage and gradually increase it over time. This allows your body to adapt to the demands of long-distance running without risking injury. Starting with a base of around 20-30 miles per week is a good place to begin.

For more experienced runners who have successfully completed marathons in the past, you may be able to handle higher mileage. However, it’s still important to listen to your body and adjust your training plan accordingly. Pushing yourself too hard can lead to burnout or increased risk of injury.

The Role of Rest and Recovery

While mileage is a crucial aspect of marathon training, rest and recovery are equally important. Your body needs time to repair and rebuild after each run, especially the long runs. Incorporating rest days into your training plan allows your muscles and joints to recover and reduces the risk of overuse injuries.

During rest days, you can engage in cross-training activities such as swimming or cycling to maintain your cardiovascular fitness without putting excessive stress on your legs. It’s also a good idea to include regular stretching and foam rolling sessions to improve flexibility and prevent tight muscles.

Personal Insights and Tips

Throughout my years of marathon training, I’ve learned a few valuable lessons. Here are some personal insights and tips:

  1. Listen to your body: Pay attention to any signs of pain or fatigue and adjust your training accordingly.
  2. Gradually increase mileage: It’s important to build your mileage gradually to avoid overuse injuries.
  3. Invest in proper gear: Good running shoes and comfortable clothing can make a world of difference during long training runs.
  4. Fuel your body: Proper nutrition and hydration play a vital role in your performance and recovery.
  5. Find a training partner or group: Having someone to train with can provide motivation and make the journey more enjoyable.


As you embark on your marathon training journey, remember that there is no one-size-fits-all approach to mileage. It’s important to find what works best for you and listen to your body along the way. Gradually building up your mileage, incorporating rest and recovery, and seeking personal insights and tips from experienced runners can help you reach your marathon goals. Happy running!