Train for any distance, from where you are
Five taps to the honest date for your body, then one session a day.
From walking to marathon: 11 to 17 months, adjusted to you once you start.
Make my Marathon planOr build your plan here
How long it takes, from where you start
Typical ranges for an adult in steady health. Your own date moves with age, weight, fitness and blood pressure.
| Goal | From “not moving much” | From “I walk” | From “I run a little” | From “I run a lot” |
|---|---|---|---|---|
| 5K | 11 to 18 weeks | 9 to 12 weeks | Already there | Already there |
| 10K | 19 to 31 weeks | 17 to 25 weeks | 8 to 13 weeks | Already there |
| Half marathon | 7 to 12 months | 30 to 46 weeks | 21 to 34 weeks | Already there |
| Marathon | 11 to 18 months | 11 to 17 months | 9 to 14 months | 16 to 26 weeks |
| 50K | 14 to 23 months | 13 to 22 months | 11 to 19 months | 28 to 50 weeks |
| 100K | 1.5 to 2.7 years | 1.5 to 2.5 years | 1.3 to 2.3 years | 11 to 20 months |
| 100 miles | 2 to 3.7 years | 2 to 3.5 years | 1.8 to 3.3 years | 1.4 to 2.7 years |
| 200K | 2.5 to 4.7 years | 2.5 to 4.5 years | 2.3 to 4.3 years | 1.9 to 3.7 years |
| A long walk | 14 to 23 weeks | 12 to 19 weeks | 9 to 14 weeks | 9 to 14 weeks |
What changes your plan each day
- A short night or low energy turns a hard session into an easy one.
- A resting pulse well above your usual means an easy day.
- Heat moves the session early or indoors.
- Pain turns a run into a walk.
- Chest pain, fainting, or a racing or skipping heartbeat stops training.
The real top of the sport
World records, for anyone who wants to know how far people have gone.
| Event | Men | Women |
|---|---|---|
| Marathon | 1:59:30, Sabastian Sawe (2026) | 2:09:56, Ruth Chepngetich (2024) |
| 50 km | 2:38:43, CJ Albertson (2022) | 2:59:54, Desiree Linden (2021) |
| 100 km | 6:05:35, Aleksandr Sorokin (2023) | 6:33:11, Tomoe Abe (2000) |
| 100 miles | 10:51:39, Aleksandr Sorokin (2022) | 12:42:40, Camille Herron (2017) |
| 24 hours | 319.6 km, Aleksandr Sorokin (2022) | 278.6 km, Sarah Webster (2025) |
| 48 hours | 485.1 km, Matthieu Bonne (2025) | 436.4 km, Patrycja Bereznowska (2025) |
| 6 days | 1,045.5 km, Matthieu Bonne (2024) | 928.6 km, Stine Rex (2025) |
As of October 2026. Sources: IAU world records, Marathon records, The Running Channel.
Common questions
How long does it take to train for a marathon from zero?
Training for a marathon from not exercising at all takes about 11 to 18 months, through walking, 5K, 10K and a half first.
How does the plan use my health numbers?
The plan uses the readings in your record: age, weight, VO2 max, blood pressure and resting pulse move the timeline, and sleep, pulse and weather change each day's session.
What if my race date is too soon?
If your race date is too soon for your body, the plan says so and offers what fits: a run-walk of the same race, a shorter distance that day, or a later date.
How much does the plan cost?
The plan, the tracker and the daily changes cost nothing. A doctor's written answer before a big goal is $29, if you want one.
Written and checked by the AskDoc Medical Team. How we review. Health education, not medical advice.