How Much Does Weekly Mileage Determine Marathon Time?

When we delve into the training methods of elite marathon runners like Eliud Kipchoge, a common thread emerges—volume. It becomes evident that ramping up the distance covered during training plays a vital role in achieving peak performance in the marathon. Kipchoge, for instance, tackles over 200 kilometers per week during his marathon training blocks. It’s also said that Kelvin Kiptum ran 280-300 kilometers per week whilst in peak volume phase training for his Marathon World Record in Chicago. While we don't recommend non-elite runners attempt this level of distance, it underscores the significance of gradually increasing weekly mileage to reach your best potential in the marathon. Starting with a manageable weekly mileage and incrementally building it by 5-10% over a 12-20 week period forms the foundation for your marathon success.

So why is a higher weekly milage so important for a successful Marathon?

High weekly mileage is crucial for marathon runners due to several key reasons:

1. Endurance Development: Marathon running is an endurance sport that demands the ability to sustain effort over a long distance. High weekly mileage allows runners to gradually build and improve their aerobic capacity, developing the endurance necessary to complete the 26.2-mile race. By consistently running longer distances, the cardiovascular system adapts and becomes more efficient at delivering oxygen to the working muscles. This leads to improved endurance, enabling runners to maintain a steady pace for an extended period.

2. Musculoskeletal Adaptation: Running high mileage helps strengthen the musculoskeletal system, including muscles, tendons, ligaments, and bones. Regular stress on these structures stimulates adaptation and remodeling, making them stronger and more resilient. This adaptation reduces the risk of injuries, such as stress fractures and overuse injuries, which are common among marathon runners. By gradually increasing mileage, runners allow their bodies to adapt and handle the physical demands of marathon training and racing.

3. Fatigue Resistance: Marathon running involves prolonged physical exertion, and high weekly mileage trains the body to better handle fatigue. By consistently running long distances, runners expose themselves to extended periods of physical stress, teaching their bodies to manage and delay the onset of fatigue. This improved fatigue resistance becomes invaluable during the later stages of a marathon when mental and physical exhaustion set in. High mileage training prepares runners to push through adversity and maintain a strong pace.

4. Running Economy: Running economy refers to the efficiency with which the body utilizes oxygen while running. Higher weekly mileage helps improve running economy by enhancing neuromuscular coordination and optimizing stride mechanics. With increased mileage, runners refine their running form and develop a more efficient stride pattern, reducing energy wastage and enabling them to maintain a faster pace for longer periods. Improved running economy translates into better overall performance during a marathon race.

5. Mental Toughness: Marathon running is not only a physical challenge but also a mental one. High weekly mileage builds mental fortitude and resilience. It requires discipline, determination, and the ability to overcome mental barriers. The consistent effort and commitment to running long distances strengthen the runner's belief in their capabilities, developing mental toughness that is vital for enduring the grueling nature of a marathon and pushing through challenging moments.

In conclusion, high weekly mileage is essential for marathon runners as it builds endurance, strengthens the musculoskeletal system, improves fatigue resistance, enhances running economy, and cultivates mental toughness. By gradually increasing mileage over time, runners can maximize their potential and increase their chances of achieving success in marathon racing. While it is essential to acknowledge that there are other crucial factors contributing to improved marathon performance, such as hydration, nutrition, speed work, and tempo training, one constant remains undisputed among highly successful marathon runners: high weekly volume. Regardless of the various aspects of preparation observed in these athletes, the significance of accumulating substantial mileage on a weekly basis remains paramount.