Train for a marathon, from where you are
The honest date for your body, and a plan that listens to it every morning.
From walking to marathon: 11 to 17 months, adjusted to you once you start.
How long to train for a marathon
| Goal | From “not moving much” | From “I walk” | From “I run a little” | From “I run a lot” |
|---|---|---|---|---|
| Marathon | 11 to 18 months | 11 to 17 months | 9 to 14 months | 16 to 26 weeks |
The way there
- Walk. 30 minutes of brisk walking, 5 days a week.
- 5K. 5 km without walking.
- 10K. 10 km at an easy pace.
- Half marathon. A 16 to 18 km long run, with no pain the next day.
- Marathon. A 30 to 32 km long run, and a year of steady running.
You join at the rung you are on today. A rung is passed by doing it, not by the calendar.
The real top of the sport
| 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?
Training for a marathon takes about 16 to 26 weeks for someone already running regularly, and about 11 to 18 months from not exercising at all.
What should my longest run be before a marathon?
The longest run before a marathon in this plan is 30 to 32 km, about three weeks before race day, followed by a taper.
Is running a marathon dangerous for the heart?
Cardiac arrest during a marathon is rare: about 1 in 100,000 marathon runners, in a study of 10.9 million race entrants. It was more common in men, and most cases had an underlying heart condition.
Can I run a marathon in 16 weeks?
Sixteen weeks is enough to train for a marathon if you already run regularly. From less than that, the plan above shows the date that fits your body.
Written and checked by the AskDoc Medical Team. How we review. Health education, not medical advice.