Marathon Training: How Exhausted Should You Feel?

Marathon training isn't easy - in fact, you're *supposed* to feel tired! That's how you know your body is adapting to those long runs, higher mileage, and workouts.

In this video, Jason discusses just *how* tired you should feel over the course of a marathon training cycle. And if you're well trained, you know it's not always "more and more tired."

Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.

[Dissey]

Thanks for being real and telling us what to expect Jason. Knowing that someone with elite times like yourself goes trough the same things everyone else does is really great to hear :D! I am at that phase you mentioned (longruns 14 miles) and running 35-40 miles a week. The difference I notice from just 8 months ago when I was running 20 miles a week pretty minimal. I spend more time on my feet and run more but my body recovers on easy runs and also I have gotten ALOT stronger and my body can handle the stress so much better than before.


2 years ago I couldn't run 1mile without having to stop and huffing and puffing like a maniac! Now I can handle 35-40 miles pretty decently. Do you recommend me to focus on marathon training or should I work on the short distances first? 5k pr 23:56 ~ 10k pr 52:17 ~ Half pr 2:03:47.
My longest longrun is 15 miles and I have only been at 40 miles 2 weeks now.


What a great sport running is!
As for marathon videos it would be really cool if you made a video explaining how to plan a marathon training cycle, what mileage is recommended before starting a marathon and maybe how to transition from half to full marathon.


Thank you for showing yourself more on youtube ~ Can't wait for more.

[ziadirida]

I have never finished a 20 miler at “easy” pace thinking I could have gone another mile but I have managed to PR every single year.

[dsargeant]

Also higher quality food will lead to less exhaustion. And, better food timing.

[keithkelly]

Solid advice. 20 week trading plan for the Manchester marathon (uk) started today for April 3rd next year. Subscribed.

[beatles]

What do you do, in terms of running, between the marathon and the beginning of the next training block? Can you still work on intervals and tempos after the recovery time? How many miles should you be running per week in relation to your peak marathon training week?

[jessruns]

Great video! You answered what I’ve been sitting here wondering about all day. If my 18mi long run today was tough (but doable) because of my quality weekday sessions. Plus the truth about tune up races. I have 1 last tune up race next week on Sunday, and considering running easy this week to have like a mini taper so I’m fresh for it.
Subscribed! Love your content!

[theodosiosiacovou]

great video with very nice advice, after this people should watch the video about periodization, i think it goes hand and hand and after that go watch the video when do i know when am ready to run a marathon

[jnatiw]

Great thoughts, Jason. 4:37 on was especially helpful. Thanks!

[simonmorley]

Thought provoking vid Jason. Some great stuff there. Thanks for sharing.

[JKJones]

How should marathon race pace feel? How heavily should I be breathing come race day at that pace? Long runs right now are 8:15 ish pace for 15 miles, sometimes a little upward. 8 months out from race day and trying to build an aerobic base. Goal pace is 6:45/mi.

[danielfarrugia]

I really like what you do here on this channel but I have to say that I am surprised that you didn't mention the role of quality nutrition for proper recovery. What we put into our body before, during and after a workout can go a really long to making us feel better. Most runners don't adequately refuel after a run and this increases the likelihood of feeling run down and can lead to illness or injury. What are your thoughts on fueling your recovery? keep up the great work.

[pezdacandyboi]

After a marathon. How do we determine the next goal pace?
I have hit a 2:59:40 but I'm under age 35 so it was not good enough for Boston. Was wondering what goal to go for and how do we figure it out? 2:55 sounds great but it's just a guess with no formula

[cwh]

QUESTION:
I live in Wisconsin where it is quite cold in the fall and winter months. I am not acclimated to running outdoors in the cold. My training takes place on a treadmill in the cold but I run outside when it is warm enough. Question is "Does it matter if my training for a marathon takes place on a treadmill?" I have run a Half Marathon competitively twice already but am now ready to try 20 miles. The 20 miles would be on a treadmill. "Is it okay to try 20 miles on a treadmill?" And if I am successful, can I expect that if I do it indoors, I can do it outdoors as well?
Sorry the question was so long.

[runningwithmymind]

Great topic. I totally overdid things this year then paid the price 😂 I think it’s important we talk openly about this stuff, so big respect from me 😉✨🏃🏻‍♀️

[davidrude]

Jason, you recommend upping mileage into the 45-60 range, for a good marathon. Are there dangers of going higher into the 70-80 range? Or even more?
Great stuff advice on your site and thanks for the videos!

[jamesharrison]

I struggle with hydration and nutrition on the run. I’m ok until around 18 then start to have some nausea. How can I prevent this. I’m trying to have a gel every 5 miles. On these cold days I struggle to get fluids right.

[benlee]

Great video! I would add that’s it’s important to take time for recovery. This will help prevent injury. Listen to your body when you do push past an acceptable level of fatigue.

Question: How fo I know what my marathon race pace should be? In other words, how do I use my training to extrapolate what pace I should/can race at? (Specifically for marathon distance).

Thanks!!!

[IDKDCA]

super helpful man!

If my goal is high mileage to improve performance, what do you think of relatively evenly distanced runs with one workout and one set of strides a week (plus gym core / strength sessions) ?

To me it seems to reduce risk, allows me to run six days which is my preference and while all my runs will become longer, i can switch one to a key long run when i get to high mileage target. Thanks

[imtherealjoeyd]

Question for you.. I have my first marathon in three weeks here local to me. The only issues I’ve had during training is a tight right hamstring. But somewhere in the past 2-3 weeks I’ve got a bad left leg shin splints. What is my best course of action? Keep training through it since I’m so close to race day? Take some time off? Not sure what to do. I’m an average guy who just started running. Thanks!

[ADiaz-sfbl]

Hi Jason. Started watching your videos a few months back, enjoying the info. I'm targeting my 1st marathon in January 2021.Gave myself an 18 month timeline. Training was decent and i did 2 5ks in September, i have 2 in October and 1 in November. Want to work my way up to 10k, 1/2 marathon etc but the goal is January 2021. Any tips?