The Four Phases Of Marathon Training

All marathon training plans have four distinct phases: base, build, peak and taper. 

The training is separated into these phases to allow you to progress through your training, and gradually increase the amount you run as well as making your training more specific as you get closer to race day. 

But what is the purpose for each phase of marathon training?

HOW LONG DOES IT TAKE TO TRAIN FOR A MARATHON

If you can comfortably run 10k, then you should aim to take at least 16 weeks to train for a marathon. This allows you to gradually and safely increase the amount you run each week, and give you time to taper. 

New runners, returning runners, or runners still working up to run their first 5k, may need 24 weeks or even up to one year to train for a marathon. 

More experienced runners may have a 12-week block, though even professional marathon runners typically have a 16-week training block.

Don’t try to take shortcuts in your training, or you may increase your injury risk and the whole training block feel much more challenging. Most over-use running injuries come from trying to run too much or too fast without building up to it, so the best way to ruin – or even end – your training block is trying to take shortcuts.

Here’s more information on how long it takes to train for a marathon. The advice for training for a half marathon is similar. 

TRAINING FOR A ROAD MARATHON VS A TRAIL MARATHON

The same training phases work whether you’re running a road or trail marathon. The difference comes in the terrain, where trail marathon training will be more effective if you do more of it on the trails. You also want to work on different skills based on where you’ll be running.

If you want to run a certain time for a road marathon then you’ll practise running at that goal pace on the road.

For a trail marathon, you’re more likely to practise running on the same terrain (ideally doing a course recce, if you can), and to focus on technical skills like hill running, using running poles and carrying a pack with your race nutrition. 

WHAT ARE THE FOUR STAGES OF MARATHON TRAINING?

Some plans will directly use these phase names, while others won’t specifically state the phase, but all plans will use a similar progression. 

Many plans will also include ‘deload weeks’ every three or four weeks. This is a week with a similar routine just with reduced overall volume and intensity, with the aim that the extra recovery allows you to adapt to your training.

Training phases in a 16-week marathon block:

• Base Phase: weeks 1-4
• Build Phase: weeks 5-9
• Peak Phase: weeks 10-13
• Taper Phase: weeks 14-16

BASE TRAINING 

The base phase is all about getting into the rhythm and routine of training. You’ll ease into your weekly run structure and will mostly be doing easy runs for a few weeks to build up your overall running volume and cardiovascular fitness.

The key to the base phase is to be consistent in running regularly, and to gradually build up your running volume. Don’t try to jump forward, and don’t try to run more than your plan says – patience is important here. 

Long runs in the build phase will start off around 60 minutes, increasing to 90 minutes (though more experienced runners may have longer long runs). 

You may have some shorter speed workouts in this early stage. These will be sessions like 10 x 1 minute faster, 5 x 2 minutes, 3 x 1km, and other similar sessions. There will be no pace expectation and you should run them all in a controlled way and not as all-out efforts (RPE of 6-7). 

To complement the running, you could also try some cross-training like cycling or the elliptical, which are low impact ways to add more cardio fitness.

DO’S & DON’T’S

• Do start adding strength training
• Do begin to incorporate a stretching routine to help your recovery, you can also try foam rolling and yoga
• Do find the right running shoes for you and get the kit you need
• Do monitor any aches or niggles you feel, and to try and understand their cause and how to ease them (if in any doubt, book a physio appointment for the best advice)
• Don’t try to do too much, too soon – be patient in the base phase 
• Don’t skip your long runs. If you need to move your training around then that’s fine, but focus on trying to complete your long run each week

BUILD PHASE

In this phase we’re building upon the base that we’ve built, and that means that while the run frequency remains the same, you’re going to be running a bit further on each running day, and your long run will increase up to two hours. 

You’ll now start to do more running workouts. This means you’ll have tempo or threshold runs, intervals or fartlek runs. These may seem intimidating to some runners, but give them a go as they can really benefit your fitness. The equivalent for trail running will include more hill sprints and trail tempo runs. 

If you struggle with the faster runs then don’t worry. It’s better that you go out and run easy than skipping the run. Remember, consistency is the most important thing in marathon training. Just get out and run, even if it isn’t exactly what your marathon training plan recommends.

You’ll start to feel more fatigue during the build phase because you’ll be running for longer and some of these runs will be more tiring. Focus on good sleep and working on your nutrition and your recovery.

Some runners like to book a half marathon race towards the end of the build phase or at the beginning of the peak phase. This is a great way to test your fitness and also to get a good practise for what things will be like on marathon day.

DO’S & DON’T’S

• Do think about booking a half marathon around weeks 8-12 of your marathon block
• Do work on your nutrition and ensure you’re eating a good balanced diet, with plenty of protein and carbs
• Do start to take water and energy (gels, chews, etc) on your longer runs
• Don’t panic if you find speed work to be too challenging or intimidating, but do give it a go. If you choose to amend a speed session, then just do the equivalent amount of running a bit quicker than your usual easy pace

PEAK PHASE

You’ve built a big base of fitness and now it’s time to get more specific with your training. In the peak phase you’ll get to your biggest mileage weeks and your longest long runs. This phase is also known as the preparation phase as we’re doing the hard work that gets us best prepared for our marathon.

Your workouts will get longer now. The intervals will be more like threshold or tempo runs to practise running faster for longer. If you have a goal pace, then you’ll spend more time running at that pace. 

Some training plans add an extra day of easy running during this stage, or encourage some cross-training like cycling or the elliptical, but only do this if it doesn’t leave you too fatigued. 

The long runs in the peak phase will include the longest run of the block, and may be as long as four hours depending on your goal time. These are the runs which best prepare you for the marathon, so make sure that these are your priority each week.

If you’re aiming for a certain time in your marathon then your long runs will include blocks of running at goal pace. So if you want to run 3:30, you might do a long run with two 10k blocks at goal marathon pace.

During these long runs you want to practise all your race nutrition, so carb load before runs, eat your pre-race breakfast, take energy gels, even wear the kit you plan on wearing for your marathon. Now is the time to make sure everything works for you, or find a solution which is better.

Some runners reduce their strength work during the peak weeks as the overall training volume can be harder to manage. Right now, it’s important to be feeling ready to run each session, so prioritise sleep, recovery and nutrition.

DO’S & DON’T’S

• Do continue to prioritise the long run in the peak phase. If that means swapping a workout session for an easy run, then that’s fine. Just get your long runs done!
• Do practise nutrition in this phase – that means everything from carb-loading to taking on energy during your runs, to refuelling properly after all runs
• Do add goal pace blocks into your long runs if you’re chasing a certain time
• If you’re doing a trail marathon, then do try to train on the actual course, or a course that’s as similar as possible in terrain
• Do prioritise recovery and sleep, because you’re going to be more tired during this phase
• Don’t worry so much about strength training now. You can reduce the amount that you do if it becomes hard to manage the training volume

TAPER PHASE

When taper time comes you know that the hard training is over, and you’re getting yourself ready for race day. In a 16-week block, your taper will be the final two or three weeks.

There are many Do’s & Don’t’s of Tapering and the purpose of the taper is to allow you to reduce the fatigue you’ve accumulated during the training, and to let your body absorb all the fitness you’ve earned in the past few months. The result is that your fitness and freshness peak for race day.

The final week before your marathon will only involve a couple of shorter runs, perhaps with one incorporating a small amount of time at goal marathon pace or a little quicker (it can be good to keep on running strides in the last week as they help to activate more muscles). This week is all about rest to begin with, and then from two days before your race, it’s all about eating as many carbs as you can!

DO’S & DON’T’S

• Do prioritise sleep and recovery. Sleep a little longer and spend more time on recovery activities you enjoy like massage, foam rolling, sauna, etc 
• Do plan ahead for your carb load and all the details you need for your race, like travel arrangements and how to navigate the race weekend
• Do reduce your strength training to help your legs to fully recover from all the hard work over the last few months
• Don’t worry about the maranoia! We all get paranoid in the final days before a race, but trust that the training you’ve done is enough, and do what you can to feel mentally and physically prepared for the race. 
• Don’t try to squeeze in an extra long run here, or try to do hard workouts. The longest run should be at least 14 days before your race, and you don’t want to do any hard workouts in the final week. You can’t add fitness in the last week, but you could add unnecessary tiredness

RACE DAY

The training is done. Ahead of the race, think back over your training and the progression that you’ve made. Try to remember the first long run you did and compare it to the longest run of your training block – you’ve made incredible progress in just a few months. 

A lot of things can happen on race day, but if you’ve made the start line then that’s one of the biggest successes of any training block. 

Have a great run!