Running many kilometres during your marathon training is important, but this does not mean you need to run a 30-kilometre session every week. Many marathon runners focus more on their longest run rather than their weekly distance, whereas it is actually better to do the opposite. Weekly mileage is more important for your marathon performance than the length of your longest run.
The total training volume for each runner is, of course, very personal. Someone training for their first marathon will run fewer kilometres per week than someone aiming for a top marathon time. Long endurance runs of 30 kilometres or more are not necessarily bad, but the training effect of a single long run is minimal. It is better to slightly shorten your longest run and increase your average weekly mileage.
There are also risks associated with increasing training volume. If done too quickly, the risk of injury increases. There are three ways to increase the number of kilometres you run during your marathon training. It is important to do this gradually, starting by adding an extra session per week. If this causes no issues, you can schedule a second longer run each week, and finally, you could extend each session slightly.
1. Add an extra run to your schedule
Every additional session you add to your weekly running training plan contributes to your fitness. The impact will be greater if you increase from 2 to 3 sessions per week than from 5 to 6 sessions. For highly experienced runners, it is even possible to add a second run on the same day. Ensure there is enough recovery time between sessions, such as one in the morning and one in the evening.
To avoid injuries, it is important to introduce these changes gradually. It is better to build up cautiously than to risk being unable to train for an extended period due to injury, as this would negate the benefits of extra volume. Therefore, only add one extra session at first and keep it short. Once your body has adapted, you can gradually increase its duration.
2. Include a second longer run each week
Highly trained runners can train up to six days per week, but many runners have far more limited training opportunities. If you are already maximising your available training slots and still want to increase your mileage without significantly increasing injury risk, adding a second longer run per week is a good option.
This second long run does not need to be as long as the first. You can also include some higher-intensity blocks. Fartlek intervals, for example, are fun to do—these are short bursts of speed lasting between 10 seconds and 1 minute, followed by a return to endurance pace. Another option is progressively increasing your pace with each kilometre, for example, by 5, 10, or 15 seconds per kilometre. It is essential to structure this session properly so that it becomes more challenging as your marathon approaches.
3. Extend each training session slightly
For many marathon runners, this may be the easiest way to increase training volume, but it is also the riskiest. In a well-structured training plan, shorter sessions are crucial for recovery. If your easy days become longer and more demanding, it may negatively impact recovery. Your training volume increases, but training effectiveness may decrease, and injury risk is significantly higher. If you are unsure about your training structure, it is a good idea to follow a running training plan or work with a coach.
Intensity is more important than training volume
Increasing training volume is not always the best way to improve your running performance. If you do not train at the correct intensity, higher mileage may simply lead to increased fatigue. Many recreational runners perform about half of their training at moderate intensity, which has minimal training benefits and leads to excessive fatigue. It is more effective to complete the majority of your sessions at a very low intensity and around 20% at high intensity.
If you train at a lower intensity, you will generally feel fresher during your sessions and perform better in the high-intensity workouts. As your fitness improves, you may also feel inclined to run more, naturally increasing your training volume.
