A marathon is about 26.2 miles long, and it usually requires 12 to 14 weeks of disciplined training.
How to Prepare for a Marathon in 7 Weeks
That’s not to say that you can’t compete in a marathon if you have less than 12 weeks until the next race.
For many runners, there’s no greater joy than challenging themselves and testing their limits.
If you have a solid training foundation, you can get your body and mind ready for a marathon in less than two months.
In this article, we offer you a guide on how to prepare for a marathon in 7 weeks, so let’s get started!
How to Prepare for a Marathon in 7 Weeks Training Plan
There are four basic elements for marathon training:
- Base mileage
- Speed workout
- Long runs
- Active and passive recovery
Implementing these elements in your marathon training helps you build the physical and mental strength to cross the finish line successfully.
How to Prepare for a Marathon in 7 Weeks
Week 1
Start your first marathon training week with a five-mile easy run at a comfortable pace.
It’s okay to switch to lightly jogging or walking in between if you need to.
On the second day, you should do cross-training for 40 minutes. You can swim, cycle, or even take a walk.
For the third day, you can either go for a seven-mile easy run or a six-mile tempo run at a comfortable pace.
You should go for a four-mile easy run, followed by a 30-minute strength training session on day four.
On the fifth day, you should do cross-training for 30 to 40 minutes or rest.
You can go for your first long run the next day. Aim for at least 10 miles of running.
What’s important is that you should take the time to warm up before your 10-mile run and cool down afterward.
You should always take the seventh day off from any training.
This rest day is part of passive recovery, which is another method of allowing your body to heal.
Week 2
In week two, you can do a 40-minute cross-training session on the first day.
For the second day, you want to go for an eight-mile run.
You should incorporate some interval training by running one mile at a moderate pace, then jogging for half a mile.
On day three, you can go for a four to five-mile run at a comfortable pace, followed by a 40-minute strength training session.
On the fourth day, you can go for an eight-mile run with 20-second strides every mile. You could also go for a four-mile tempo run.
You should either do any cross-training activity or rest on the fifth day.
On the sixth day, you can increase your weekly mileage to 12 miles.
You should warm up and cool down to prevent any muscle cramping and soreness.
Week 3
You can begin the third week with a five-mile easy run at a comfortable pace.
On the second day, you can either rest or do cross-training for 45 minutes.
Start day three with a two-mile warm-up run, then a six-mile run at half-marathon pace, followed by a two-mile cool-down run.
On the fourth day, you should do eight-mile intervals.
Begin with a two-mile warm-up before running the final six miles at a moderate pace every mile, with a half-mile jog in between to recover.
Then, on the fifth day, you want to run for four to five miles at an easy pace and do strength training for 35 minutes.
On the sixth day, you should go on a 12-mile run, the first two miles at a moderate pace and the last ten miles at a marathon pace.
Week 4
On the first day, you should either go for a five-mile easy run or do a 40-minute cross-training exercise.
The following day, you should run 10 miles at intervals, alternating between a moderate and easy pace each mile.
Take the third day off and allow your body to recover. You can do some stretching exercises to loosen your muscles.
On the fourth day, you should go on a six-mile easy run with 20-second strides every mile.
For the fifth day, you want to go for a five-mile run at a comfortable pace, then do a strength training session for 30 minutes.
On day six, you should increase your running mileage to 14 miles. You can add 20-second strides every mile or so to shake things up.
Week 5
In the fifth week, you should train to be able to reach your highest weekly mileage.
You can begin the week as you normally would, with a five-mile easy run or a 40-minute cross-training session.
On the second day, you should do a 45-minute strength training session and run five miles at a moderate pace.
On day three, you should go for a 10-mile run with 20-second strides every two miles.
Take a break from training on the fourth day to prepare your body for the next two days.
On the fifth day, you should go for a 10-mile easy run.
On the sixth day, you should aim to run at least 16 miles at an easy pace.
Week 6
Week six marks the beginning of your tapering period.
From this point, you should reduce your weekly mileage and the overall intensity of your training, giving your body the time to recover before the marathon.
Begin the week with a five-mile run at an easy pace, and take the next day off.
On the third day, you should go for a six-mile easy run with 20-second strides every mile.
You should do some strength training on the fourth day, followed by a four-mile run at a comfortable pace.
On the fifth day, you should do six sets of running for three minutes at a moderate pace and two minutes at an easy pace.
You should end your week with a last 12-mile run. You can add 20-second strides every two miles.
Week 7
In the seventh week, you should prioritize recovery over training. You don’t want to overtrain the week leading to the marathon.
On the first day, you should do a 30-minute strength training session.
You should go for a four-mile easy run on the second day.
For the third day, you can increase your running mileage to six miles, but don’t strain yourself.
On the fourth day, you should scale down to four miles on your run.
Rest completely on the fifth day.
On the day before your race, you can either rest completely or go for a three-mile run at a comfortable pace.
Whatever you do, make sure you don’t strain your muscles and joints.
Race Day
While you may not have run 26.2 miles, your body should’ve reached peak form and strength by the end of your training program.
You’ll also be able to push yourself to the finish line thanks to the race adrenaline and crowd support as well.
Most importantly, make sure you do some warm-up 30 minutes before the race begins.
Rehydrate with a sports drink every 20 minutes and refuel with a piece of fruit or an energy bar every hour.
Final Thoughts On How to Prepare for a Marathon in 7 Weeks
It’s essential to remain consistent and stick to your marathon training program. Your training is meant to help reduce injuries and build your endurance.
However, learning How to Prepare for a Marathon in 7 Weeks—or any amount of time—is more than just running in different variations and cross-training.
You also need to listen to your body and ensure that your muscles get adequate time to recover.
You can do that by taking more rest days when necessary and making warm-up and cool-down exercises a staple in your routine.
Use your tapering weeks to avoid overtraining, and by the end of the training program, you should be physically and mentally prepared to cross that formidable finish line.