What Is a Good Distance to Run Every Day for Marathon Training?

There’s no single answer to how far you should run every day if you’re training for a marathon. It depends on your experience, goals, and how your body responds. But if you’re serious about finishing strong - not just finishing - you need a plan that builds endurance without breaking you down.

Start with where you are, not where you want to be

If you’ve never run more than 3 kilometers, trying to hit 10 kilometers a day is a recipe for injury. Most people who quit running do it because they burned out too fast. The key isn’t pushing harder every day - it’s being consistent over months.

Beginners should aim for 3 to 5 kilometers a day, four to five days a week. That’s about 20 to 30 minutes at a comfortable pace. You don’t need to run fast. You just need to keep moving. A 2023 study from the University of Sydney tracked 1,200 first-time marathoners and found those who ran under 6 kilometers daily for the first 8 weeks had 40% fewer injuries than those who ran 8+ kilometers right away.

Build up slowly - no shortcuts

The 10% rule isn’t a suggestion. It’s a rule. Each week, increase your total weekly mileage by no more than 10%. So if you ran 20 kilometers last week, aim for 22 this week. Not 25. Not 30. 22.

Let’s say you’re running 4 kilometers a day, four days a week. That’s 16 kilometers. Next week, add one extra kilometer to one of your runs. Now you’re at 20 kilometers. The next week, add another kilometer to a different day. Slow. Steady. No big jumps.

Marathon training isn’t about how hard you run on Monday. It’s about showing up Tuesday, Wednesday, Thursday - even when you’re tired. Most people think they need to run long every day. They don’t. They need to run smart.

Not every run should be the same

A good daily running plan mixes things up. You don’t run 10 kilometers every day. You run:

• Short, easy runs (3-6 km) - 3 to 4 days a week
• One longer run (10-18 km) - once a week
• One recovery run (2-4 km) - after your long run
• One rest or cross-training day - no running

That’s the standard structure for most marathon plans, whether you’re a beginner or someone with a 5K personal best. The long run builds endurance. The easy runs teach your body to recover and adapt. The rest day? That’s when your muscles actually get stronger.

Think of it like this: your body doesn’t improve while you’re running. It improves while you’re sleeping, eating, or sitting on the couch. Running is just the signal that says, “Hey, I need to get tougher.”

Listen to your body - not the app

Fitbits, Garmin watches, and phone apps tell you how far you ran. They don’t tell you if you should’ve run at all.

If your knee aches, your legs feel heavy, or you’re dragging through your morning run, it’s not laziness. It’s your body asking for a break. Pushing through pain leads to stress fractures, tendonitis, or worse. A 2024 study from the Australian Institute of Sport found that runners who skipped one run per week when feeling fatigued finished marathons 27% more often than those who ran through discomfort.

There’s no shame in swapping a run for a walk, a bike ride, or a nap. Recovery isn’t optional. It’s part of the training.

What about running every single day?

Some elite runners do. But they’re not average people. They’ve spent years building their bodies. They have coaches, physios, and recovery teams. They don’t run 15 kilometers every day. They run 10, 12, or 14 - but with careful pacing, nutrition, and rest.

For 99% of people, running every day is a mistake. Your joints, tendons, and muscles need time to repair. Running 7 days a week increases your injury risk by over 50%, according to the British Journal of Sports Medicine. Even if you’re running only 3 kilometers, doing it daily without rest is asking for trouble.

Instead, aim for 5 or 6 days a week. Let one day be truly off. Or do yoga, swimming, or strength training. That’s still training - just not running.

How far should your long run be?

Your long run is the most important run of the week. It’s not about speed. It’s about time on your feet.

For marathon training, your longest run should reach 30 to 35 kilometers, about 4 to 6 weeks before race day. You don’t need to hit 40 kilometers. That’s overkill for most people and increases injury risk without improving performance.

Build up to it slowly:

1. Week 1: 10 km
2. Week 2: 12 km
3. Week 3: 14 km
4. Week 4: 16 km
5. Week 5: 18 km
6. Week 6: 20 km
7. Week 7: 22 km
8. Week 8: 24 km
9. Week 9: 26 km
10. Week 10: 28 km
11. Week 11: 30 km
12. Week 12: 20 km (taper)
13. Week 13: Race day

That’s a 13-week plan. Most people need 16 to 20 weeks. If you’re starting from zero, add 3 to 6 weeks to the beginning. Don’t rush it.

What if you can’t run 10 km every day?

You don’t have to. No one expects you to.

Some days, you’ll run 2 kilometers. Some days, you’ll run 8. Some days, you’ll walk. That’s fine. Marathon training isn’t about daily perfection. It’s about weekly progress.

One runner I know from Bondi - a 52-year-old teacher training for her first marathon - runs 3 kilometers on weekdays and 12 on Saturday. That’s it. She doesn’t run on Sundays. She’s been injury-free for 14 months. She’ll cross the finish line in Sydney next March.

Consistency beats intensity every time.

Common mistakes to avoid

• Running too fast on easy days - your easy run should feel like you could talk the whole time
• Skipping warm-ups or cool-downs - even 5 minutes of walking helps
• Not hydrating or eating enough - you’re burning 100 calories per kilometer
• Wearing old shoes - replace them every 800 kilometers
• Comparing yourself to others - your journey is yours alone

Marathon training isn’t a race against other runners. It’s a race against your own excuses. Show up. Keep moving. Trust the process.

Final answer: What’s a good daily distance?

For most people training for a marathon:

• Beginners: 3-6 km daily, 4-5 days a week
• Intermediate: 5-8 km daily, 5-6 days a week
• Advanced: 8-12 km daily, 6 days a week (with one long run of 25-35 km)

And always - one full rest day per week.

There’s no magic number. But there is a smart way. Start slow. Build steady. Rest often. And when race day comes, you’ll be ready - not because you ran the most, but because you ran the right way.