It’s 5:30 a.m. on a Sunday. My alarm explodes like a jackhammer. Today’s plan? Twenty miles. My stomach’s already in knots. I remember my first crack at a marathon long run—20 miles looked like Everest. I was scared stiff.
Fast forward a few years, and I see that same fear in my runners’ faces. “Do I have to run 20 miles to finish a marathon?” they ask me, half-dreading the answer. Some of them are juggling careers, toddlers, and aching knees. They’re not lazy—they’re just real people trying to make training work.
So here’s the truth:
Yes—you can finish a marathon without doing the classic 20-milers.
Plenty of folks do it, and science actually backs up some non-traditional approaches.
But (and it’s a big one)… finishing is not the same as finishing strong. There’s a trade-off. I’ve trained through both sides—injuries that capped me at 16 miles, and other times when I nailed 22-milers like clockwork. One race felt great. Another? Pure survival mode.
And I’ve coached runners who made it work with creative plans. Some crushed it. Others slammed into the wall at mile 18 like they forgot how to run.
This piece is for you if you’ve ever looked at a training plan and thought, “There’s no way I can pull that off.”
I’ll share what’s worked for me and my athletes—alternatives like back-to-back medium runs, smart cross-training, and why consistency often matters more than one monster long run. And yep, I’ll walk you through the research and real-world examples, too.
So, let’s cut the fluff and break this thing down.
Why Long Runs Are Feared—and Respected
Long runs are like the mythical dragon of marathon training. Everyone talks about them. Everyone fears them. And honestly? They’re kind of legendary for a reason.
The first time I hit 15 miles, I remember standing on the sidewalk with my hands on my knees thinking, Am I actually doing this? But every time I pushed past my previous “longest run ever,” I came out tougher—physically and mentally.
Long runs build way more than cardio. They build confidence. They get your legs ready for hours of pounding. They teach your body to burn fuel better. They basically armor you up for race day.
If you’re going for a personal best or chasing a Boston Qualifier, I’ll still say it straight: get those 18- to 22-mile runs in. They’re powerful training tools. They do things that tempo runs and intervals just can’t.
But let’s be real—long runs can also wreck you.
A lot of my runners—especially first-timers—see “18 miles” on the calendar and panic. I’ve had people nearly break down crying in front of me. I get it. Running for 3+ hours isn’t just hard on your legs—it hijacks your weekend, burns through your energy, and makes you question your life choices.
Some of my older athletes worry their knees won’t survive it. Busy parents tell me, “Four hours on a Sunday? No chance.” And the fear? Totally valid. What if you bonk? What if your IT band screams halfway through?
So the question becomes: can you still run a marathon if you don’t do long runs?
Short answer: yes.
But there’s a lot more to unpack.
Can You Finish a Marathon Without 20-Milers?
You bet. Plenty of runners cross the finish line each year without ever logging a 20-mile training run.
Some marathon plans top out at 13–16 miles—and they work for a lot of people. Especially those who just want to finish, not PR.
But here’s the catch: if you’re skipping the big runs, your overall training better be solid. And you’ve got to know that race day will feel different—maybe slower, maybe tougher.
Let’s say your goal is just to finish upright, with a medal and a grin. In that case, you don’t have to follow the “perfect plan.” The total miles and consistent effort matter more than one or two monster sessions.
A 2022 study in the European Journal of Applied Physiology backs this up. It found that a runner’s monthly mileage played a bigger role in marathon performance than the distance of their single longest run. Crazy, right?
Even runners averaging as little as 23 miles per week still did fine—if they trained consistently and hit a minimum longest run of about 13 miles, with regular 6-mile sessions during the week.
So don’t stress if you can’t squeeze in 20-mile Sundays. But do stay consistent. Spread out the effort.
Let me give you an example:
I once coached a mom of two who trained on just three days a week. Her longest run? 14 miles. On race day, she paced herself, stayed mentally tough, and finished her marathon with a huge smile. She told me later, “That last 10K was brutal, but I knew I had the strength.”
That’s the trade-off.
You can make it through a marathon without long runs… but the final stretch might chew you up a bit more than you’d like.
My Take as a Coach
Long runs? They’re not mandatory. But they sure as hell help.
If you skip them, you better be smart about everything else—your weekly volume, your recovery, your fueling, your mental game. And expect that last hour to feel long.
I’ve seen runners bonk hard because they weren’t ready. Glycogen tanks empty, muscles start to scream, and mentally they’re fried. They did all the weekday runs, but never built up the physical toughness to go the distance.
One guy I knew never ran more than 10 miles but trained daily. Fit as heck. But by mile 17 of his marathon, his legs shut down. He limped the last 9 miles like he was dragging anchors.
He finished—but barely. And he told me afterward: “Next time, I’m doing the long runs.”
Lesson learned.
When the Long Run Isn’t So Long: Can You Still Go the Distance?
Let me tell you a true story that stuck with me.
A fellow runner and blogger once shared how he crushed a marathon PR even though his longest training run topped out at just 16 miles.
He was coming back from an injury and couldn’t handle more distance, but he leaned hard on years of solid mileage and stacked his training with quality – I’m talking tempo runs, speedwork, all the good stuff. On race day, he nailed his fueling, and it all came together. Boom. New PR. The story was up on nomeatathlete.com.
But here’s the kicker – he tried the same approach for his next marathon… and it blew up in his face. His words? That race “sucked bigtime.” Same plan, totally different result.
Why? Because it depends.
Your running background, how smart you train, and how well you handle race day all matter. There’s no one-size-fits-all here.
Do You Really Need Multiple 20-Milers?
Nowadays, more coaches – and I’m in this camp too – are saying you don’t always need those grueling 20+ mile training runs, especially if you’re a recreational runner.
Here’s the deal: research shows that after about 2–3 hours of running, your aerobic gains start to level off, but the risk of fatigue and injury shoots way up. One coach even said once you hit 90 minutes, your mitochondrial benefits are basically maxed out – and pushing past that just piles on damage, not performance.
So if you’re someone who’d take over 4 hours to run 20 miles in training, it might actually do more harm than good. Your form starts breaking down. Fatigue builds. Injury risk climbs. And let’s be honest – slogging through a slow, painful long run isn’t the most motivating thing in the world.
But here’s the good news: there are smarter ways to build that marathon strength without trashing your body.
Training for a Marathon Without 20-Milers? Let’s Talk Real Strategies
If you’re going to ditch the classic 20-mile run, you’ve got to replace that stimulus somehow. Here are five solid approaches I use with runners I coach. These aren’t shortcuts – they’re just smarter ways to mimic marathon stress without the wear and tear.
Let’s break it down.
1. Back-to-Back Medium Runs (A.K.A. Cumulative Fatigue)
One of my favorite alternatives? Back-to-back runs.
Instead of one monster 20-miler on Sunday, try doing 10–12 miles Saturday and another 10–12 on Sunday. Or go big during peak week: 14 on Saturday, 16 on Sunday. That’s 26–28 miles total – more than a marathon – but you’re never out there for 3–4 hours straight.
Why it works: The second run is on tired legs. It mimics the beat-up feeling you get around mile 20 in a real race. You’re not fresh, you’re not bouncing – and that’s the point. Your body learns to run through fatigue, and that’s gold come race day.
A few years ago, I coached a 55-year-old runner who struggled with anything over 15 miles because of knee issues. We swapped his long run for back-to-backs: 12 miles Saturday, 16 miles Sunday. At first, he was unsure. But it fit his life better – no 4-hour weekend slogs.
And guess what? He ran a 3:40 marathon and held strong until the final few miles. He told me it felt like “Sunday’s run, just a bit worse.” That’s exactly the goal.
The Hansons Marathon Method is actually built around this concept. Their longest run is 16 miles, and they use cumulative fatigue from the days before to prepare you for the late marathon miles. And yes, people have PR’d with it.
Pros:
- Mentally easier than tackling one mega-long run.
- Recovery’s often quicker since you’re splitting up the stress.
- Flexible for busy runners – run morning and night or across both weekend days.
Cons:
- It’s still hard. Two tough days in a row can wipe you out.
- Higher injury risk if you build up too fast.
- It’s not a perfect simulation – you get rest in between runs, so it’s not quite like running 3 hours straight.
Coach’s Tip:
Mix it up. Make one day easy and the other day your quality session. For example:
- Saturday: 10 miles easy
- Sunday: 16 miles with the last 3 at marathon pace (that “fast finish” effect is magic)
The next week, flip the days. And always – I mean always – prioritize recovery after a weekend like this. Maybe Monday’s a swim day. Or you do yoga. Or just sleep in. Let the work sink in before you go again.
2. Threshold / Tempo Workouts
(Quality Over Quantity—Build That Cruising Engine)
Let’s say you’re not clocking tons of long runs. That’s okay—there’s another way to toughen up your marathon legs: threshold and tempo runs. These aren’t junk miles. We’re talking about running at a “comfortably hard” pace—somewhere near your half marathon pace—often for 20 to 40 minutes straight.
It’s not supposed to feel easy. That’s the point.
For marathoners, this could be 5 to 10 miles at a pace that makes you question your life choices but doesn’t break you. These runs teach your body to hold a faster pace longer and delay that ugly fatigue.
Translation? Your cruising pace gets quicker, and marathon pace starts to feel like a jog instead of a struggle.
📚 According to the Journal of Strength & Conditioning Research, marathon performance is closely tied to lactate threshold. So, improving that threshold—either by upping mileage or getting more intense—can move the needle fast. You’re essentially teaching your body to stay stronger, longer.
Why This Works
Tempo runs give you a big bang for your time. A 6-mile tempo might take under an hour, but it pushes your heart, lungs, and legs in all the right ways. It teaches you to sit in the discomfort zone and still move well—crucial for those final marathon miles when everything in your body is screaming.
And here’s the kicker: tempo workouts train your body to use fat more efficiently at faster paces. That’s marathon gold right there. So even if your longest run is “only” 12 miles, stacking a few strong 6-8 mile tempo runs builds a powerful aerobic engine.
Some training plans (think CrossFit Endurance types) even argue that tempo and speed work can stand in for long, slow 20-milers. Jeff Gaudette, a well-respected coach over at RunnersConnect, says the real goal is to improve your aerobic threshold and get used to running on tired legs—not just piling on slow miles for the sake of it.
Real-Life Coaching Story
I had this guy, Jay, who absolutely loathed long runs. Anything over 90 minutes? “Boring torture,” he said. His goal was a 4-hour marathon, so we compromised. His longest run in training was 14 miles, but we hit the tempo workouts hard.
Every week, Jay tackled a 5-mile tempo around half marathon pace. Then we stretched that to 8 miles steady-state. Tossed in a few 800m interval days too. His aerobic fitness took off—he even PRed his half marathon during training. Medium runs (8 to 12 miles) started feeling like warm-ups.
Race day came, and he surprised himself. For the first 18 miles, he was cruising. But mile 20? Reality check. His legs weren’t used to being on the road that long. He started walking a bit, but he didn’t bonk or quit.
That strong aerobic engine, built through tempo work, carried him through to a 4:30 finish. Not quite his A-goal, but a huge win for a guy who avoided long runs like the plague.
Quick Note from the Online Trenches
I’ve seen similar stories pop up online. One runner said their coach focused entirely on threshold runs for a half marathon—no runs longer than 8 miles—and they still shaved 7 minutes off their PR (1:46 down to 1:39). That’s a massive jump.
And yes, the same principle can work for marathons. But don’t get carried away—you still need a few medium-to-long efforts in there. Even the Hansons Marathon Method, which leans heavily on tempo and speed work, includes weekly 10–16 mile runs. You’ve got to prep your legs for time on feet.
📚 The team at No Meat Athlete also breaks this down nicely—tempo isn’t a full replacement, but it’s a heck of a complement.
The Good
- Time-friendly. You can squeeze in a tempo run on a lunch break and still be building real marathon fitness.
- Confidence booster. Nothing like finishing a solid 5-miler at pace to feel like a beast.
- Lower mileage, possibly fewer overuse injuries. Less time pounding pavement means less wear—if you don’t overdo the intensity.
- More variety = more fun. Keeps training interesting compared to weekly long slow grinds.
The Caution Zone
But it’s not all sunshine. Tempo runs bring their own risks.
Run too hard, too often? Say hello to shin splints, muscle tweaks, and burnout. Some runners on Reddit even say swapping long runs for “quality” work backfired—they got hurt just the same or worse. You’ve got to respect recovery. Spread your hard efforts apart, and don’t skimp on the easy days.
Also, let’s be honest: a 6-mile tempo doesn’t teach you how it feels to be out there for 4 hours straight. That mental grind? That’s still long-run territory.
Coach’s Call
If you’re cutting back on the big long runs, get a threshold workout on the calendar once a week or every 10 days.
Here are a few go-to options:
- 5 miles at your 10K pace + about 1 minute per mile (so if your 10K pace is 8:00, aim for 9:00).
- 8–10 miles with the middle 6 at marathon pace.
And here’s your golden rule: don’t do these back-to-back with long runs. Spread the hard stuff out and listen to your body. Fatigue is your red flag—don’t ignore it.
The Downsides of Running More Often
Running every day sounds great on paper… until your body starts waving the white flag. The more you run, the less recovery time your muscles get, especially if you’re not building in enough easy days or sleep. Double runs can be flat-out exhausting—mentally and physically. Plus, not everyone has the lifestyle (or laundry budget) to run twice a day.
Here’s the other thing: no matter how many miles you rack up each week, if your longest single run is only 13-15 miles, then come race day, those last 10 miles of the marathon might slap you with a new kind of pain. There’s something about staying on your feet for 3+ hours that shorter runs just don’t prepare you for.
And let’s be real—high mileage eats up your schedule. Even split into chunks, that’s still hours on the road each week. If you’re juggling work, family, and, you know, life—there may just not be enough bandwidth. That’s where a quality-over-quantity or cross-training approach could actually serve you better.
Real-Life Coaching Moment
I worked with Ayu, a grad student drowning in coursework. She couldn’t swing long weekend runs or hours of training, so we came up with a rhythm that fit her reality. Six days a week, she’d squeeze in 3-5 miles each morning—just enough to get her heart pumping before class. On Sundays, she’d stretch it out with a 12–14 miler.
Nothing flashy. No run longer than 90 minutes. But the magic was in the consistency.
Over time, her weekly mileage hovered around 30 miles. Not huge—but steady. When race day came, sure, the final few miles hurt (they always do), but she crossed the finish line in just under five hours, proud and injury-free.
The key? She rarely skipped. Her body got used to moving daily. That steady engine she built wasn’t flashy, but it was strong.
Backed by the Data
Research backs this up. One study showed runners averaging around 23 miles a week—so not even super high volume—were still able to complete marathons successfully, as long as they spread those miles over at least three runs per week and included a longer effort close to half marathon distance.
That means you don’t need to be a mileage monster. Just be consistent. Stack the miles like bricks. Even short, regular runs add up over weeks and months.
Coach’s Tip
Thinking about running more often or even trying doubles? Here’s how I coach it:
- Add one extra run at a time. If you’re at 3 days/week, bump it to 4.
- Make the new run short and easy—think 3 miles or less.
- Once that feels solid, try a light double once a week. Something like 2 miles in the morning, 2 in the evening.
Keep the effort low. The goal isn’t to hammer every session—it’s to build rhythm and volume without breaking your body.
And don’t skip your longer efforts completely. Even if you run frequently, get in a 90- to 120-minute run at least every other week to prep your legs for race day demands.
Final Thoughts: Train Smart, Run Your Race, Trust the Work
Here’s the truth: there’s no single road to the marathon finish line. You don’t need 20-mile runs to earn your medal. You need smart training, honest self-assessment, and a plan that fits your life.
If you’re just chasing the finish line — to say “I did it!” — you can get there without hitting 20 miles in training. I’ve coached runners who cried with joy after a 5-hour finish, having never run more than 14 miles. It’s still a marathon. It still counts. But be realistic, be prepared, and commit to the process.
Now, if you’re aiming to race hard, hit a goal time, or feel strong throughout? Long runs are your best friend. Skip them, and you might suffer late in the game. I’ve been there — cramped up, broken down, regretting shortcuts. It’s humbling.
Still, I’ll always say this: honor your limits. Don’t let tradition bully you into injury. Training should fit you, not the other way around. If you need to tweak the classic formula, that’s not weakness — that’s wisdom.
Train smart. Stay healthy. And when you toe the line, carry all the work you did do with pride. That’s your story. That’s your marathon.
Your move: Which of these strategies are you going to try? Drop a comment or journal it. Let’s keep this conversation going.
🏁 Your Marathon, Your Way
Make your plan. Adjust as needed. Stick with it. Whether you’re chasing a sub-3 or just the finish line, believe in your path. There’s more than one way to run 26.2 — and your version matters.
Let’s make it count. Now lace up and go get it.