Should You Run a Full 26.2 Before Your Ironman or Marathon?
Should You Run a Full 26.2 Before Your Ironman or Marathon Race?
When my athletes are preparing for a 140.6 or a full marathon, I get this question all the time: “Should I run a full marathon in training before race day?” As an experienced Ironman coach, my answer is no—and my years of coaching have shown that running 26.2 miles during training in most cases (there are exceptions) creates diminishing returns. If you’ve been training safely and consistently, then you don’t need a full 26.2 because you really don’t gain anything from it except the chance of injury.
Here’s why skipping the full marathon in training is not only smart but also more effective.
1. The Risk of Diminishing Returns
Running 26.2 miles before your race doesn’t make you more prepared—it can simply overtax your body. Training is about building endurance, and the cumulative miles from your structured plan already accomplish this without the excessive fatigue caused by a marathon-length run. Instead of getting stronger, you risk hitting a plateau or even regressing due to overtraining or injury.
2. Physiological Stress and Recovery Time
Running a full marathon places enormous stress on your muscles, joints, and cardiovascular system. Studies show it can take 2–4 weeks to fully recover from a marathon. That’s valuable time that could be spent fine-tuning your fitness through other methods, like tempo runs, intervals, or long brick workouts.
3. Cumulative Endurance in Triathlon Training
Ironman training is unique because it builds your endurance across all three disciplines—swim, bike, and run. Long brick workouts that combine a bike ride with a run simulate the fatigue you’ll face on race day. From my experience, these sessions are far more effective at preparing you for an Ironman marathon than a standalone 26.2-mile run.
4. What Elite Athletes Do
Even elite marathoners don’t run the full race distance in training. Their long runs typically max out at 20–22 miles. For Ironman athletes, who must run the marathon after swimming and cycling, the longest runs I give are often capped at 18–20 miles. These workouts prioritize quality over quantity, helping athletes build endurance without compromising their ability to recover.
5. Less Impact, More Gains
Running 26.2 miles in training significantly increases your risk of overuse injuries, such as shin splints, IT band syndrome, or stress fractures. By sticking to shorter long runs (16–20 miles) and balancing your training load with swimming and cycling, you get the endurance you need without unnecessary strain.
6. Trust Your Training
Over the years, I’ve seen many athletes question whether they’re truly ready for race day without a full marathon under their belt. In most cases, it’s a mental thing, but my advice is to trust the process. Your training plan is designed to gradually build your endurance, fine-tune your pacing, and help you practice nutrition strategies—all without the need for a full marathon during training.
What Should You Do Instead of a full 26.2?
• Long Runs: Cap your long runs at 16–20 miles to build endurance without overtraining.
• Brick Workouts: Pair long bike rides with shorter runs to simulate race fatigue.
• Strength Training: Incorporate strength and mobility work to enhance durability.
Final Thoughts
Running a marathon before your Ironman or standalone race might feel like a confidence booster, but in reality, it’s unnecessary and in my opinion, counterproductive. With a well-rounded training plan, you’ll arrive at the start line strong, prepared, and ready to perform your best.
Have you thought about hiring a coach for your next iron distance event? Click the purple button below, fill out the short form, and let’s set up a call to discuss your race goals.
Mary Timoney
Ironman University Coach
USA Triathlon Coach
TriDot Coach
ACSM Trainer
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