Last weekend, the London Marathon proved once again why it’s one of the world’s most captivating sporting events. Among the many highlights, we witnessed the Ethiopian athlete Tigst Assefa shattering the women’s-only marathon world record with a time of 2:15:37.

But behind the glory of the finish line is something far more interesting: the training that gets marathoners there. You might think it’s all about running — and yes, there’s plenty of that — but the truth is, what marathoners do day in and day out to build their endurance, strength, and mental focus goes far beyond what most people imagine.

If you’ve ever wondered what it really takes to turn yourself into a marathoner, from the small daily habits to the big, brutal workouts, it’s time to take a closer look at what’s required for that kind of performance.

How to train like a marathoner

If you’ve ever Googled “how to train for a marathon,” you’ve probably seen endless checklists—run longer, run faster, eat well, sleep better. But what makes a real marathoner’s training plan tick? It’s a mix of tactics: running smart, building strength, and recovery.

1. Long runs

Long runs are the backbone of any marathoner’s schedule. They’re all about building endurance, teaching your body to deal with sustained effort. Most marathoners will start with a long run around 20 kilometres and gradually increase the distance as the weeks go on, with peak long runs reaching anywhere from 29 to 35 kilometres [source: Runners World UK].

Take 40-year-old athlete Kipchoge, for example, who just won 6th place in the London Marathon 2025. His long runs are not a leisurely jog in the park—they’re serious business. But don’t expect him to go full tilt. These runs are done at a relaxed pace to make sure the body stays fresh and injury-free.

2. Speed work

If long runs are about endurance, speed work is about precision. Marathoners mix up their training with short, intense bursts of running. These sessions, which might include intervals, fartleks, or tempo runs, push the body to adapt to running at faster-than-race pace. While this makes your legs burn, it also builds mental toughness and increases lactate threshold—meaning, you’ll last longer before your muscles feel like they’re going to shut down.

Brigid Kosgei, the Kenyan marathon star and former world record holder with a time of 2:14:04 at the 2019 Chicago Marathon, knows exactly how to tap into this. Her training includes interval workouts where she runs a few kilometres at a pace well above her marathon speed, recovering in between. These intervals are crucial—they teach the body to handle the stress of faster running and help a marathoner develop speed while maintaining efficiency.

3. Recovery runs

To train like a marathoner, you don’t just need high-intensity runs. A recovery run doesn’t mean “take it easy for a day”—it means running just enough to keep blood flowing and to ease the tension in the muscles. Elite runners, like Kosgei, will go for relaxed 8–10 kilometre runs on recovery days, just enough to loosen up but nothing that could drain the energy from their legs.

4. Strength training

Training like a marathoner isn’t just about pounding the pavement—your muscles need to be strong, too. Marathoners know that strength training is crucial to preventing injuries and maintaining form throughout the race. Core exercises, squats, lunges, and hip exercises all help build a foundation that supports the rest of your body during those long, taxing kilometres.

When your favourite marathoners aren’t out running, you’ll find them lifting weights, focusing on hips, legs, and core. Strength training builds the muscle memory needed to stay strong even when fatigue sets in. And it isn’t just about getting your quads stronger—it’s about making sure the entire kinetic chain, from your toes to your torso, is firing together in perfect harmony.

5. Rest days

Rest isn’t lazy—it’s necessary. After weeks of intense training, rest days are just as important as any other. They allow muscles to rebuild and repair, ensuring that when you’re back on the road, you’re stronger and more resilient.

World-class marathoners like Kipchoge often get up to 9 or 10 hours of sleep per night. Rest isn’t about laying on the couch, though. It’s active recovery—stretching, foam rolling, and light walking—to keep the muscles loose and the joints happy. Without these breaks, your body will crash, and your performance will suffer.

Kosgei relies heavily on these methods. On the days after hard runs, she’ll go out for a light 8-kilometre jog and spend time stretching to maintain flexibility and mobility. It’s all about getting the blood flowing without pushing too hard.

The weekly training plan of two major athletes

Kipchoge

If there’s one thing you need to know about Kipchoge, it’s that consistency is everything. His training plan is built around getting in the kilometres, day in and day out. But it’s not about pushing yourself to exhaustion every day—it’s about knowing how to balance effort with recovery.

Kipchoge’s weekly schedule looks something like this:

• Monday: 19 kilometres run, then another 10 kilometres run in the evening.
• Tuesday: High-intensity intervals, covering around 16 kilometres of hard running with recovery.
• Wednesday: Another 19-kilometre easy jog.
• Thursday: Long run of 30 to 40 kilometres at a steady pace.
• Friday: Easy recovery run (19 kilometres) plus gym time for strength work.
• Saturday: Speed-focused fartlek or interval session for around 16 kilometres.
• Sunday: Recovery jog of about 16 kilometres.

Gebrselassie

Legendary Ethiopian runner Haile Gebrselassie, during his peak years, maintained a rigorous training schedule characterised by long distance runs, speed work, and a focus on recovery. His weekly routine typically included:​

• High mileage: Covering approximately 190 km (118 miles) per week.
• Speed sessions: Incorporating 3 speed sessions weekly.
• Long runs: One long run lasting 1.5 to 2 hours.
• Fartlek sessions: One or two fartlek sessions per week.
• Endurance runs: The remaining sessions were endurance runs at a comfortable pace.

Most marathoners follow a similar routine: there’s a lot of km covered, but the more you run the more your body gets used to the continuous movement. You’ll even start craving for runs more often (believe it or not).

Start preparing for your next marathon

So, how do the pros do it? They train smart, not just hard. They mix endurance with speed, strength with recovery, and push themselves to the edge but know exactly when to hold back. If you want to train like a marathoner, follow their lead—build your base, include speed work, strength train like it’s a race, and make time for proper recovery. There’s no shortcut to marathon success. It’s all about consistency, strategy, and respect for the process. Ready to hit the pavement ahead of London Marathon 2026, or start slightly smaller with a half-marathon?