If you’ve just registered for a marathon that’s scheduled in 3 weeks, we can only assume one thing: you’ve been training for the race day for months before signing up but only got the chance to do it now.
Why? Well, there’s no way around it so here it goes; if you only have 3 weeks to get ready for a marathon from scratch, then we recommend postponing your participation an additional 4 months at least.
You see, it takes most runners a minimum of 16 to 20 weeks to be physically and mentally ready to take on a marathon. The exact training time differs depending on the runner’s fitness level and training volume.
As a general rule, the longer the distance you’re aiming to run in a race, the longer the preparation period you’ll need. A marathon is obviously quite a long distance -26.2 miles to be exact-, which means that being completely ready to finish it within 21 days is just not healthy nor possible, even if you’re an intermediate or advanced runner.
In today’s guide on how to prepare for a marathon in 3 weeks, we discuss what you should do during the final 3 weeks of your months-long marathon training plan to help you begin the race with a good form and perform as well as possible.
Are 3 Weeks Enough Time to Prepare for a Marathon?
This is the first question you should ask yourself as a runner before you sign up for a race. You need to assess whether or not the time left before the race is enough to prepare.
While it’s true that the exact duration of training a runner requires to completely prepare for a marathon differs among runners depending on multiple factors (such as training volume, physical fitness, and endurance level), it generally takes most runners at least 16 to 20 weeks to be ready to run a marathon.
Consequently, if you’re thinking of participating in a marathon with only 3 weeks to go, you should know now that isn’t nearly enough time to get the job done.
If you’re a beginner runner with no previous training, 3 weeks won’t offer you much help in finishing a marathon. You may be able to run a few miles, but completing the full 26.2 miles of a marathon in average time is a far stretch.
Even for an intermediate or advanced runner, it’s pretty much the same case. Sure, 3 weeks of marathon training may help them run a bit further, but finishing the race in average time is virtually impossible.
The reasons are simple as follows:
- Running a marathon is a vigorous physical activity that takes a huge toll on our bodies. It requires months of preparation so that your muscles can carry you across such a distance in a decent time without sustaining any serious injuries.
- Running a marathon requires planning. It takes many weeks to master the right pacing and breathing techniques.
- Running a marathon is also tiring for the mind. It requires a certain level of mental training to have a strong-enough mindset that helps you push yourself and keep running when you feel like throwing the towel.
This is just for reaching the finish line, we’re not even talking about making average or above-average time.
So, what can you do in 3 weeks? Well, since even an experienced runner can’t fit 16 weeks’ worth of marathon training in 3 weeks, you’re left with no choice but to start training for another marathon that’s set at least 4 months away.
Keep in mind that this is regardless of your skill level. Marathon training in 3 weeks from scratch isn’t only impossible, it’s a downright bad idea as you’re very likely to end up with an injury if you decide to do it anyway. The injury may even be so serious that it keeps you from running for a few weeks or more.
But if you got a marathon training plan that you already started months ago, what you can do in 3 weeks is see it through. We’ll discuss how that goes below.
What You Should Know About Marathon Training
Whether you’re a beginner, an intermediate, or an experienced runner, a marathon training plan will usually feature techniques to help you increase your running distance and decrease your walking distance simultaneously each week.
This enables you to run the marathon distance taking as few walk breaks as possible by the end of the marathon training program.
The goal is to keep them at a minimum and not eliminate them completely as walking breaks can be vital during a marathon, more specifically when you need to pass through water stops. Running through these stops while running at your marathon pace may cause you to spill or gulp the water.
Also, remember that a marathon training plan doesn’t require you to go for long runs every day, or even run on particular days. It does, however, prevent you from going on runs too many days in a row.
On these “run-less” days, you can either take a rest day or do some cross-training exercises such as boxing, swimming, using the elliptical, lifting weights, dancing, yoga, biking, or any other exercise other than running that you enjoy.
Your marathon training program will probably also incorporate strength training a few times a week. This can be very beneficial for a marathon runner when it comes to improving endurance and reducing injury risks.
What to do 3 Weeks Before a Marathon
Here’s what you need to do 3 weeks before your marathon:
Training
When it comes to training, your last long-distance run should take place 2 or 3 weeks before the race day. Make sure you include short walk breaks to simulate the instances you’ll need to slow down to pass through a water stop or manage your heart rate over inclines.
The 3 weeks just before your marathon should include runs at decreased mileage. This practice is referred to as tapering and it gives your muscles some time to restore and rebuild before enduring the stress of the race day. The last thing you want is to go into a marathon with strained muscles from increased mileage.
Yes, it’s pretty tempting to add mileage at this point in training, but you need to trust the plan. The longest run 3 weeks before the marathon should be no longer than 10 to 12 miles.
During the final 3 weeks before the race, you should continue to include shorter runs or walks for about half an hour or an hour every day or every other day.
The goal in these last weeks is to stay active and flexible without putting your body through harsh training. To help put things into perspective, the marathon training plan of the last 3 weeks before the race should go as follows:
Third-to-last week
- Day#1: cross-train or rest
- Day#2: run 5 miles at an easy pace
- Day#3: run 6 miles at an easy pace
- Day#4: run 5 miles at an easy pace
- Day#5: rest
- Day#6: run 4 miles at race pace
- Day#7: 12-mile long run
Second-to-last week
- Day#1: cross-train or rest
- Day#2: run 4 miles at an easy pace
- Day#3: run 5 miles at an easy pace
- Day#4: run 4 miles at an easy pace
- Day#5: rest
- Day#6: run 3 miles at an easy pace
- Day#7: 8-mile long run
Last week
- Day#1: cross-train or rest
- Day#2: run 3 miles easy
- Day#3: run 4 miles easy
- Day#4: rest
- Day#5: rest
- Day#6: run 2 miles at an easy pace
- Day#7: race day!
Diet
During the last 3 weeks before your race, you need to follow a balanced diet that contains vegetables, fruit, lean protein, and whole grains. With the reduced training load, you should modify your caloric intake accordingly.
Instead of 2 or 3 large meals, we recommend eating smaller meals more frequently. Avoid too much carbo-loading, pre-packaged foods, junk food, and sweets.
You should also eliminate alcoholic drinks and high-caffeine energy beverages in the several days leading up to the marathon to help prevent dehydration.
3 weeks before a marathon isn’t enough time to implement dramatic diet changes, so avoid unfamiliar foods. Additionally, stay away from foods that give you gas or loose stools.
Sleep
Sleep is a crucial component in a marathon training plan, even more so the 3 weeks before it. During sleep is when your body restores its energy and revitalizes its muscles.
As such, you should clear your schedule for the final 3 weeks to get more nights of good sleep. This means canceling any plans for late nights or early mornings.
To achieve better sleep quality, avoid alcoholic drinks, caffeinated beverages, and spicy foods. If possible, don’t eat within 2 hours of bedtime as well.
Try to add an extra hour of sleep every night during these weeks. If you’re traveling, be sure to bring along some earplugs and a sleep mask for the trip.
You should also avoid bright screens before bed and keep your bedroom dark and cool. Go to bed 20 or 30 minutes before the time you want to be asleep. It may be helpful to practice meditation for about 15 minutes to de-stress.
Tips to Step Up Your Marathon Training
The following pointers will help you make the most out of your marathon training plan:
- Invest in high-quality running shoes for training. Not only can good running shoes support your goal pace, but they’ll also keep your feet comfortable, reduce fatigue, and prevent injury.
- Include different types of workouts in your marathon training such as power walking, cycling, and water aerobics.
- Consider hiring a running coach for the race. With their experience, a running coach can help you implement training techniques correctly and create a personalized training plan depending on your fitness level and daily schedule.
- Use apps and tools like “Nike Run Club” and “Runkeeper” to keep track of your progress.
What is a Good Marathon Time?
A marathon finish time is considered “good” if it falls within the global average range or shorter. The question is, what’s the global average marathon time?
According to Runners World, it’s approximately 4 hours and 30 minutes. This time is calculated across both sexes, all experience levels, and all ages.
Now let’s take a look at the average marathon times for male and female runners:
- According to Runners World, the average marathon finish time for a male runner in 1986 was 3 hours and 48 minutes. In 2001, it jumped to 4 hours and 15 minutes, then 4 hours and 22 minutes.
- The average marathon finish time for women runners slowed down between 1986 and 2001 to become 4 hours and 56 minutes. However, female runners have since then sped up their average marathon finish time by approximately 1.3% each year.
If your marathon finishing time is shorter than the scores above, it means you’re an above-average runner that should be quite happy with their performance.
What is the Best Marathon Time?
The best marathon time is, of course, the world record.
For male runners, the marathon world record time is 2 hours, 1 minute, and 39 seconds. For female runners, it’s 2 hours, 14 minutes, and 4 seconds.
Many runners wonder if they should aim for such marathon times. While no one can stop you from trying, you should know that these scores are very difficult to reach unless you’re a very experienced runner.
What is a Good Marathon Pace?
In running, the pace refers to how much time it takes a runner to cover a certain distance. It’s measured in minutes per mile.
A marathon runner needs to set a proper goal pace as it’s key to maintain a constant speed throughout the whole 26.2 miles. You should figure out your goal pace after you decide on your goal marathon time.
Much like a marathon finish time, a “good” marathon pace differs across runners depending on factors like level of experience, sex, physical fitness, and age. Let’s take a look at the average marathon paces for male and female runners:
- The average marathon pace for a male runner between 20 and 30 years according to skill level is:
- Beginner: 11:21 minutes per mile
- Novice: 09:33 minutes per mile
- Intermediate: 08:15 minutes per mile
- Advanced: 07:16 minutes per mile
- The average marathon pace for a female runner between 20 and 30 years according to skill level is
- Beginner: 12:45 minutes per mile
- Novice: 11:03 minutes per mile
- Intermediate: 09:33 minutes per mile
- Advanced:08:25 minutes per mile
Final Thoughts On How To Prepare For A Marathon In 3 Weeks
There you have it, a guide on how to prepare for a marathon in 3 weeks, assuming that you’ve already been training for the race day for months now and you’re curious what the final 21 days should be like.
This is because marathon training in 3 weeks from scratch is just not possible nor is it a good idea. If you decide to go for it anyway, you’re very likely to collapse or end up sustaining an injury. Typically, it takes most runners around 16 to 20 weeks to be ready for a marathon.