Typical Distances During Marathon Training
When preparing for a marathon, runners generally follow a structured training plan that emphasizes gradual distance increases. The typical distances can vary based on the level of the runner, but here are some common guidelines:
Weekly Mileage
Marathon training programs typically require athletes to run between 30 to 40 miles (48 to 64 km) per week. More experienced runners may increase their mileage to 50 miles (80 km) or higher.
Long Runs
One of the most critical components of marathon training is the long run, which usually occurs once a week. Distances for long runs can range from 10 to 20 miles (16 to 32 km), gradually building up to 20 to 24 miles (32 to 39 km) in the weeks leading up to the marathon. It’s recommended to peak at about 20 miles to avoid overtraining.
Mid-Week Runs
In addition to the long run, mid-week runs generally range from 5 to 10 miles (8 to 16 km). These shorter runs are vital for maintaining fitness and allowing for recovery between long runs.
Tapering Phase
During the tapering phase, which typically occurs in the last two to three weeks before the marathon, runners will decrease their weekly mileage to allow for recovery. Distances during this period may drop to 20-30% of the peak weekly mileage.
Remember, these distances are general recommendations. It's important to listen to your body and adjust your training plan based on your personal circumstances and fitness level.