Marathon Training: The Numbers Behind Your First 26.2 Miles
A marathon burns 2,600-3,500 calories and requires 12-20 weeks of preparation. Here is every number you need.
A marathon (42.195 km / 26.2 miles) is the ultimate endurance challenge for recreational runners. Here are all the numbers behind training for and completing your first one.
Training Volume
16-20 week training plan. 4-6 runs per week. Peak weekly mileage: 50-65 km (30-40 miles). Total training distance: 600-900 km. Longest training run: 30-35 km (3-4 weeks before race). Total training time: 150-250 hours over 16-20 weeks.
Race Day Numbers
Calories burned: 2,600-3,500 (100 cal/mile × weight factor). Water needed: 500-800ml per hour (do not over-hydrate!). Carb intake during race: 30-60g per hour (gels, sports drink). Average first marathon time: men 4:30, women 5:00. Boston qualifying: men 3:00-3:30, women 3:30-4:00 (age dependent).
The Wall
At mile 18-22 (km 29-35), glycogen stores deplete. This is "the wall." Prevention: proper carb loading (7-10g/kg for 2-3 days before), race-day fueling every 30-45 minutes, and NOT starting too fast. Going out 15 seconds/mile slower than goal pace saves you minutes in the final miles.
Plan your pace with our pace calculator, calculate splits with split calculator, and track calories with calorie burn calculator.