How long to train for a 10K, half marathon and marathon

On the road, amateurs most often run three distances: the 10K, the half marathon of 21.1 km and the marathon of 42.2 km. This page explains how TriCoo trains you for each of them. Trail running has its own rules, see the help article Trail.

How many weeks to train#

Training timelines for a main race in TriCoo:

Training is split into three phases. The base has lots of easy running, and the long run grows bit by bit. The build adds work that looks like the race. The taper takes the fatigue off before the start.

These timelines are for people who already run regularly. They have no time built in for getting used to running. That needs its own time, and it differs from person to person. If you do not run yet, start with 10K training.

If there are fewer weeks left before the race, TriCoo shortens the preparation. It cuts the build first, then the base. It does not touch the taper. When time is very short, TriCoo uses a simplified preparation aimed at finishing. Such a plan does not confirm that you are ready for the race.

How often to run#

In a normal week of the Running profile TriCoo plans 3 runs. This is a guide. If only one or two runs fit, TriCoo builds a reduced week and explains the limit.

A normal loading week includes a long run if your training history and the plan's limits allow it. The rest of the running is mostly easy. Easy pace is often slower than you would like. That is on purpose: most of the training is easy. TriCoo works out what easy pace means for you from your threshold. See Training zones.

In the Triathlon profile, a running race as the main goal keeps training on all three sports. The plan shifts the focus to running as far as your schedule and usual load allow.

The long run#

Several rules decide how long the long run is. There is a standard ceiling for each distance and phase:

This is the upper limit for the usual case, and there are exceptions. TriCoo does not take everyone up to it, and nobody has to reach it. The ceiling itself does not tell you how much you need.

The long run grows from the one you have already done. The step is small, up to 5 minutes, and only after you completed the previous long run. Its length takes into account the time you gave for that day, with a small allowance. And the long run takes only a share of the week's running minutes. So with little time for running the long run stays below the ceiling. There is a worked example on the Half marathon training page.

How many hours a week#

We do not have one number per distance. TriCoo takes the time from your schedule, looks at the sessions you have done and keeps load from rising too fast. So the week's plan can take less time than you have. Free hours on their own do not mean you are ready for the distance.

Where to start#

If you do not run yet, start with 10K training. It explains where you can begin.

Everyone misses runs. TriCoo does not make you catch up. If a missed long run is confirmed, the next increase is dropped. More on the Missed runs and the long run after a break page.

Races with dates are in the race calendar. Triathlon training timelines are in the Triathlon section.

Common questions#

How many weeks to train for a half marathon?#

TriCoo plans 16 weeks for someone who already runs regularly. We have no timeline for getting ready for a half marathon from zero: first you need to get used to running.

How often should I run each week?#

A normal week of the Running profile has 3 runs. This is a guide. One of them is a long run if your training history and the plan's limits allow it.

How long should the long run be?#

There is no required length. TriCoo sets a standard ceiling for each distance and phase, shown in the table above, and there are exceptions. The long run grows from the one you have already done, and not everyone reaches the ceiling.

Can I train for a marathon with 4 hours of running a week?#

There is no hours threshold below which a marathon is off limits. But if 4 hours is a hard limit and you do not have a regular running base yet, a 10K or a half marathon is a more sensible first race.