You’ve got 20 weeks. Starting early means you can build up gently, at your own pace. This makes training so much more enjoyable.

What a head start gives your sub-4:30 training

01. A gradual build your body can adapt to

Marathon training requires building up your weekly running volume (mileage). To reduce injury risk and burnout, you should increase mileage gradually, by no more than 10% a week, and keep most runs at an easy, conversational effort. A longer runway gives your body time to adapt, with smaller steps up, not sudden ones.
How to increase your running mileage safely. Read more on Runna

02. Build your base fitness first with easy running

The stronger your aerobic base fitness is, the longer you can keep running at a comfortable effort. You build it with relaxed, conversational running, often called Zone 2, where you could chat in full sentences. It builds over months, not weeks, so starting now banks more easy weeks and makes every run feel more comfortable.
Why easy running helps you run faster. Read more on Runna

03. Confidence, one step at a time

Marathon training doesn’t have to be boring. Put your runs in your calendar, track your progress and train with others to keep it fun and keep you going. Start early and you’ve got time to fit training around your life and build confidence at your own pace.
The ultimate marathon training guide. Read more on Runna

04. Build up before you increase the miles

If you’re newer to running, start by building up to regular running first. Runna’s completely personalised training mixes walking and running in short blocks, with no rush and no pressure. An early start gives you room to do exactly that.
How to increase your running mileage safely. Read more on Runna.

A head start isn’t about doing more

Longer isn’t automatically better: beyond a certain point, extra weeks can add fatigue rather than fitness. Use the time to build patiently, not to pile on miles.

Add strength, gently

One or two short strength or pilates sessions a week, built around core, hips, glutes and single-leg work, are vital. Start with good form and bodyweight or light weights, and it’s a habit that pays off. Early weeks are the time to learn the basics.
Strength training for runners. Read more on Runna

 

Marathon fitness can’t be rushed. Start today.

Runna by Strava knows what you’re capable of. See what time you could run if you trained with Runna, then unlock your personalised plan for free.

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