The number of marathons you can run in a year depends on your experience, physical condition, and how you plan your training and recovery.

Are you ready to run a marathon?

Before asking yourself how many marathons you can run, determine if you’re ready for the challenge. In the following article, you’ll find a detailed list of recommended medical exams based on age.

How many marathons can you run in a year?

Beginner and Intermediate Runners:

Recommended Number: 1 or 2 marathons per year.

Reasons:

• Your body needs time to adapt to the physical stress of training and racing.
• Recovery after a marathon can take weeks or even months, depending on your fitness level.
• You’ll avoid injuries and mental burnout, which are common when doing too much too soon.

Advanced Runners:

Recommended Number: Up to 3 or 4 marathons per year.

Reasons:

• Advanced runners have a strong training foundation and better recovery capacity.
• You can alternate between “goal marathons” (where you aim for your best time) and more relaxed or training marathons.
• Planning your calendar to include recovery periods and specific training phases is essential to maintain performance and avoid injury.

Key Factors to consider

1. Recovery:
   • At least 4–6 weeks of active recovery between marathons is generally recommended. Beginners may need more time.
2. Training:
   • A marathon requires a preparation period of 12–20 weeks.
3. Personal Goals:
   • Decide whether you aim to give your maximum effort in all marathons or run some as recreational races.
4. Listening to Your Body:
   • Fatigue, injuries, and mental burnout are signs that you should reduce frequency.

How much time should pass between Marathons?

The ideal time between marathons depends on your experience, the effort you plan to put into each race, and your recovery ability. Below is a general guide:

Beginner:

Recommended Time Between Marathons: 6 months.

Why?

• Allows full recovery from the physical and mental strain of a marathon.
• Provides enough time to plan another full training cycle (12–20 weeks).

Example:

• Run one marathon in spring and another in autumn.

Intermediate or Advanced Runners:

Recommended Time Between Marathons: 3–4 months, depending on your goals.

For Goal Marathons:

• If aiming for your best time, allow at least 4 months for proper training and peak performance.

For Recreational Marathons:

• If running for fun without maximum effort, a minimum of 6–8 weeks may suffice. However, the body still needs time to repair muscles and tissues.

Elite or Highly Experienced Runners:

Some experienced runners can race a marathon every 6–8 weeks or even less. However, they usually alternate between “full-effort” races and more relaxed ones. These runners benefit from optimized training and exceptional recovery capacity.

Important Factors to decide on:

1. Effort in the First Marathon:
   • If you go “all out,” you’ll need more time to recover.
   • If you run at a controlled pace, you can recover more quickly.
2. Physical Recovery:
   • Full recovery from a marathon can take 3–6 weeks, including repairing muscles, tendons, and restoring energy reserves.
3. Goals:
   • For time improvement, allow for a full training cycle (12–16 weeks post-recovery).
   • For fun, shorter intervals may work, but health should not be compromised.

How to plan your race calendar

Planning marathons strategically allows you to balance training, recovery, and personal goals.

For Beginners:

Goal: Run 1–2 marathons per year.

Recommendation:

• Aim for spring (April–May) and autumn (October–November), which often offer favorable running weather.
• This schedule allows time for preparation and recovery.

Example:

• First marathon: April.
• Second marathon: October (6 months later).

For Intermediate or Advanced Runners:

Goal: Run 2–4 marathons per year.

Recommendation:

• Space marathons 3–4 months apart.
• Alternate between goal marathons and recreational marathons.

Example Calendar:

• March: First goal marathon.
• June: Second recreational marathon.
• October: Third goal marathon.
• December: Fourth recreational marathon.

For Highly Experienced Runners:

Goal: Run up to 5 or 6 marathons per year.

Recommendation:

• Leave at least 6–8 weeks between marathons.
• Focus on 1–2 “peak performance” marathons and treat others as training or recreational opportunities.

Example Calendar:

• February: Recreational marathon.
• April: Goal marathon.
• June: Trail or recreational marathon.
• September: Goal marathon.
• November: Final recreational marathon.

If you’re motivated by running in new places, plan marathons in different cities or countries to combine sport with travel.

Incorporating half marathons into your running plan

Many marathon training plans include a half marathon (21K) four weeks before the main event. This can boost your performance if used strategically as part of your training rather than as a competitive race. It’s an excellent way to prepare mentally and physically for race day.

For example, running in cities like Buenos Aires, Mexico City, Valencia, London, or Barcelona often provides well-organized 21K events. These races allow you to experience the course and make final adjustments while building confidence.

With careful planning and tools like your favorite running app, you can enjoy a balanced and exciting race program!

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