Marley
Dickinson November 12, 2024 (for Canadian
Running Magazine)
Completing your first half-marathon is
a big accomplishment, and for many, it’s a stepping
stone toward the marathon. If you’re looking to
tackle 42.2 km (26.2 miles) next year, your half-marathon
time could offer valuable insight into your marathon potential,
helping you set realistic goals for training and race
day.
While both races require
endurance (and training), the marathon demands a significantly
higher level of commitment and preparation. Marathon training
can take anywhere from 12 to 16 weeks for experienced
runners, and those starting from scratch might train for
six months to build the necessary strength and stamina.
The rigorous training is essential since, unlike a half-marathon,
attempting to complete a marathon with little to no preparation
will often lead to injury.
Estimating
your marathon potential
One common formula for projecting marathon performance
from a half-marathon result is straightforward: double
your half-marathon time and add 10-15 minutes. The additional
time accounts for the slower pace and increased fatigue
that naturally come with the full marathon distance. Here’s
an example of how the calculation works:
If you finished a half-marathon
in 1:45:00: Doubling that time gives you 3:30:00; adding
15 minutes gives a marathon goal of 3:45:00.
Of course, it’s not guaranteed; individual factors
such as pacing, training, nutrition and race-day conditions
may all affect this estimate. For instance, if you completed
your half-marathon with a negative split (running the
second half faster than the first), you may have more
potential for a faster marathon time, as your time suggests
you managed your energy well and had more to give at the
end. In that case, try adding only 10 minutes to your
doubled half-marathon time.
No matter what time your
half-marathon suggests you can run, achieving your marathon
goal will still require a lot of dedicated training. Many
first-time marathoners should nearly double their weekly
training volume from the half-marathon. This increase
in mileage helps build the physical and mental endurance
required for 42.2 km, reducing the risk of hitting the
dreaded “wall” in the final 10K.
A well-rounded marathon training
plan typically includes long runs to build endurance,
speedwork to improve pace and efficiency, and recovery
days (i.e., easy runs and days off) to allow for muscle
repair. Staying consistent with these elements will best
prepare you for the challenge ahead.
Setting a realistic goal
While it’s tempting and easy to set an ambitious
marathon goal based on your recent half-marathon time,
remember that the main objective for your first marathon
should be to finish strong and injury-free. Aim for a
time that aligns with your training progress, and don’t
skip rest or recovery days—overdoing it can also
lead to injury (or a disappointing finishing time). With
a realistic goal and the right preparation, your recent
half-marathon achievement can start paving the way for
marathon success.
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