Home › Guides
Running guides
Short answers to the questions runners ask before, during and after training: how long to train, how far the race is, taper, fueling, recovery.
How long to train for a half marathonHow long to train for a half marathon: 10 to 12 weeks if it is your first, about 8 weeks if you already run three or four times a week.How long does it take to run a half marathonHow long does it take to run a half marathon: your pace per mile times 13.1.How long is a half marathonA half marathon is 13.1 miles, or 21.0975 kilometers, exactly half of the 26.2-mile marathon.How far is a 5K in milesA 5K is 3.1 miles: 5 kilometers, or 3.107 miles exactly.Half marathon taper: how long and how to do itA half marathon taper lasts about 7 to 10 days.Half marathon recovery: how long it takes and what to doHalf marathon recovery takes a few easy days for most runners, with normal training back within a week or two depending on how hard you raced.Carbo loading for a half marathon: do you need it, and what to eat insteadCarbo loading for a half marathon is optional.Half marathon pacing strategy and race day planThe simplest half marathon pacing strategy is even splits.Half marathon mileage: how many miles a week you needHalf marathon mileage for a first finish is modest: three or four runs a week with a long run that builds to 10 to 12 miles, and a weekly total that grows gradually from wherever you are now.How long to train for a marathonHow long to train for a marathon: 16 to 20 weeks if this is your first, 12 to 16 weeks if you already run three or four times a week, and up to 24 weeks if you are starting from zero.How long does it take to run a marathon?How long does it take to run a marathon? Your pace per mile times 26.2: a 10:18 mile gives 4:30, a 9:09 mile gives 4:00, and walking the whole way at 15:00 per mile takes about 6:33.How long is a marathon?How long is a marathon: 26.2 miles, or 42.195 kilometers, the same distance at every certified race in the world.How can I run a marathon? A first marathon guideHow can I run a marathon? Pick a race 16 to 20 weeks away, run three or four days a week, grow one weekly long run to 18 to 20 miles, then taper and fuel.How to taper for a marathonHow to taper for a marathon: start three weeks before the race, right after your longest run, and cut weekly volume by roughly 20 to 30 percent each week while keeping a little speed.Marathon fueling: what to eat before, during and afterMarathon fueling comes down to three numbers: two to three days of carb loading before the race, breakfast two to three hours before the start, and 30 to 60 grams of carbohydrate every hour on the course.Recovering from a marathon: how long it takes and what to doRecovering from a marathon takes about two to four weeks.Marathon race day: timeline, pacing strategy and checklistMarathon race day starts the night before: bag packed, alarm set three hours before the gun, a breakfast you have practiced, and a first mile slower than goal pace.Marathon interval workouts, tempo runs and long runsMarathon interval workouts, tempo runs and the weekly long run are the three sessions that decide your race.Marathon mileage: how many miles a week do you need?Marathon mileage for a first finish peaks at 25 to 35 miles a week; a 4:00 goal usually needs 35 to 50, and faster goals more.
General training guidance generated from the inputs, not medical advice. Check with a doctor before starting a new training program.