Marathon Training: The Numbers Every Runner Needs
26.2 miles requires 16-20 weeks of preparation. Here is what the data says about training volume.
Median marathon finish time: approximately 4 hours 30 minutes. First-time marathoners average 4:45-5:15. Sub-4:00 is top 25%. Sub-3:30 is top 10%. Sub-3:00 is top 3%.
Weekly Mileage by Goal
To finish: 25-35 miles per week peak. To race well (sub-4:30): 35-45 miles. To compete (sub-3:30): 50-70 miles. The long run should peak at 20-22 miles, 3-4 weeks before race day. Never increase weekly mileage by more than 10% to prevent injury. Taper the final 3 weeks by reducing volume 20-30% while maintaining intensity.