There is no perfect way to train for a marathon. Different runners can succeed with different approaches, and the scope and type of training you perform is often determined by your individual circumstances. That said, it is certainly not a bad thing to find out what other runners are doing, especially those who have achieved a time goal that you are aiming for.
The fitness tracking app Strava is one of the best sources for this type of information. You can search the training protocols of millions of other runners, including professional athletes, to see what they have done. And when you put all this data together, you get a pretty clear picture of the approach successful marathon runners take to training.
Strava collects the data from male and female marathon runners, their hits of more than three to five hours and looked at how they trained in the 1
Data are broken down by weekly kilometers, number of runs per week and average pace of these runs. It's no surprise that faster runners travel a greater distance in their training. Sub-3 male runners have an average of about 96.5 km per week and female runners about 80 km. If you're looking for a sub-4 marathon this year, Strava shows that the average weekly distance of runners who achieve this is about 51 km for men and women, while a sub-5 marathon is 20- an average of 30 -42 km per week for men and women.
The number of runs per week can be a bit awkward, especially as faster runners have the habit of keeping warm-ups and warm-downs separate from a save interval or pace training, which may be the reason that men under three Men perform an average of eight runs a week. However, in general, Strava's data suggests that you add one training run per week for each hour that is faster on the day of the race. Men and women with four rounds do about four runs a week, three under three and five and more runners two to three.
In terms of mileage and pre-race tapering, Strava statistics show that most runners only need a week or two to reach their average average distance per week and stay two to three weeks before the marathon itself, when the distance begins to decline.
We would like to point out that these values are not displayed. enough to base your entire plan on it. It is important to know that if you do not do anything like the mentioned kilometers, you should not rise at once. Instead, increase your own total weekly sum by 10% to increase it incrementally and reduce the risk of injury.
It is also important to realize that not all running are the same. You need a variety of runs in your week, especially if you reach the faster times. A six-week week usually involves three simple runs at a pace much slower than the target marathon pace. An interval session with short sections is faster than the marathon pace, with ever-shorter rest periods, a tempo running at or below marathon tempo, and a long run made fairly easy. Even if you run only three runs a week, it is important to mix the different types of runs to get the best results. For more information, see our free marathon training plans.