90% of people undertrain for the Marathon, and that’s very reflective in their finishing times. Running a 4:30 (obviously there are some age/sex/situational nuances there, but on average) simply means you didn’t put in the work.
Long run should cap out at about 20-22 miles but let’s use 18 as a bare minimum.
Long runs should also only be about 30-35% of your weekly mileage but for Marathon training you can probably push it to about 40% for a couple weeks.
That means bare minimum marathon training involves getting up to 45 miles a week (18 / 0.4). and I really stress minimum here. If you want to enjoy your day it should really be at least 60.
90% of people undertrain for the Marathon, and that’s very reflective in their finishing times. Running a 4:30 (obviously there are some age/sex/situational nuances there, but on average) simply means you didn’t put in the work.
Long run should cap out at about 20-22 miles but let’s use 18 as a bare minimum.
Long runs should also only be about 30-35% of your weekly mileage but for Marathon training you can probably push it to about 40% for a couple weeks.
That means bare minimum marathon training involves getting up to 45 miles a week (18 / 0.4). and I really stress minimum here. If you want to enjoy your day it should really be at least 60.
https://www.runnersworld.com/training/a20807557/runners-with-more-training-miles-finish-marathons-faster/
Simply running the bare minimum safe mileage to train for a marathon gets an average finish time of 3:50.