How I ran a marathon without training…and why

Yep, I ran a marathon.

And, yes, I ran an marathon without training for it a single day.

In fact, looking back at my training journal, the most I ran all at once in the last couple months (maybe year or more) was the occasional mile sprint.

However, that didn’t stop me from running 42,194.988 meters or 26.2 miles.

The runners reading this post are scouring the page looking for my time, because if you didn’t train and completed a marathon in 7+ hours it doesn’t really count, right? Well, I ran the marathon faster than than the national average which, in recent years, comes out to be around 4.5 hours.

Not speedy by any means, but certainly not lazy. Before I go any further, let’s start with the “why?”.

Why run a marathon without training?

First, it’s on my better human quest. 

It has been on my list for a long time and I came to the realization I would NEVER get a marathon off my list, because I would NEVER train for a marathon. I just hate running too much and would never be able to give marathon training my all.

Second, and the main reason, was mental toughness. As some of you may know, the Mental Toughness Militia, is a new course coming to End of Three Fitness. I have been running a lot of people through the course to work out any kinks; and I have even put myself through it a few times.

Well, a part of the Mental Toughness Militia asks you to do something that will truly push you outside of your comfort zone. No, the mental toughness militia does NOT ask you to do something as idiotic as run a marathon without training. It something that will be monumental for YOU and you alone.

For me, this was run a marathon.

But it goes further. How can you truly make running a marathon a mental toughness test? Granted, without training, the pain to keep moving your legs and shutting down your mind is one test, but how can you make it worse, or more mentally taxing?

How about running a marathon on a 1/4 mile track?

Yea, that’ll do it.

105.5 laps, around and around in circles for over four hours. If the pain in your legs, hips and feet don’t get you, the mind-numbing boredom or running in circles just may.

And that’s how I did it, and here are the details…

How I ran a marathon without training


I had been debating running a marathon, without training, for about two weeks. The more I thought about it, the more I liked the idea, but I officially decided on a Monday that I would be running a marathon four days later, or that coming Friday. I had the day off work and it was Veterans Day weekend so I had more than an average weekend to recover.

It was perfect.

When you officially decide you are going to run 26.2 miles and only have four days to prepare there isn’t much you can do, but I focused on what I could control.

First, I decided no more workouts until the marathon. I wanted every muscle, joint and ligament to be in 100% shape before the marathon. That was my decision, but I ended up running 5,000 meters two days before just to see what running felt like…remember I don’t do a lot of it.


Second, and the biggest part, was focusing on nutrition. I monitored my water/electrolyte intake and I was sure to get at least a gallon, each day before the marathon. I also started taking about 4-5 grams of fish oil a day along with consuming a lot of healthy fats like coconut oil and avocado. That was pretty much the plan until the day before.

The day before the marathon I consumed a lot of liquid and healthy fats but about 18 hours out I started to add in a lot of complex carbohydrates, a.k.a. carb-loading. I primarily did this through potatoes and I even had some pasta, but not much, right before bed.

I was up early the next day and consumed 20 ounces of gatorade, a protein shake high in complex carbohydrates and fat, and that was it!

I had to be smart during the race (run) too. I didn’t want to get behind on nutrition during the run so my plan was to consume something every three miles. Even though this was not an official marathon race, we did set up a table with plenty of water, gatorade, bananas and power gels. I was sure to snag a banana and eat it on the run every couple of miles. I switched to power gels towards the end and drank water and gatorade throughout.


The actual marathon wasn’t too bad.

It wasn’t until about mile 17 that it was just painful. If your knees aren’t trained for that kind of beating, they will let you know. Primarily my hips and knees ached during the run.

My body, without regular run training, seemed to be conditioned for a half-marathon. I kept a very consistent pace at about a 9-minute mile and was able to finish 13.1 right at the 2 hour mark without any complaints whatsoever.

The last half went in waves, and the pace slowed and quickened, at times. There were three mile stents where I hated running in circles with every fiber of my being, then there were long periods of feeling great and gliding right along.


Lastly, I had to recover as intelligently as possible.

Within 30 minutes of the end of the run I was in an ice bath, which helped a lot. I consumed massive amounts of whatever food I wanted and rested. A few hours after the race I got up and walked for 30 minutes just to keep my legs moving.

I kept consistent with healthy fats, protein, fish oil, liquids and carbs.

My legs weren’t too sore the day after it was just my knees that were in pretty bad shape. I rowed 2,000+ meters each day after the marathon to keep my legs moving and I could immediately feel the difference after rowing, it would bring me back to almost normal.

It wasn’t until four days later (the day of publishing this) that my legs were pretty much back to normal and my regular training schedule could resume.

Why you (maybe) shouldn’t run a marathon without training

I don’t think many people are chomping at the bit to do this, but I have to have talk some of you out of it.

I can’t say I would recommend running a marathon without training to anyone.

People die every year from heart attacks during marathons, and according to this study, untrained novice runners can even suffer damage to their hearts for up to three months after the race.

So it isn’t smart.

Just so you know where I am coming from…I don’t consider myself untrained. My heart is in great shape. I regularly participate in very intense exercise and weightlifting. I generally workout 4x a week with 8 training sessions (twice a day). Those mile sprints I mentioned at the beginning are normally done below the 6 minute mark. Also, if you are into CrossFit, to give you a small frame of reference in a ‘running’ WOD, I normally complete Helen (3 rounds of run 400m, 21 KB swing at 50 lb, and 12 pull-ups) in 7:30-7:50.

So, if you are reading this and think you want to go give 105.5 laps a try tomorrow and you haven’t worked out too much recently…maybe save it for another day.


Here’s to never being average!

Thanks for reading,



  • Nana

    😘you r such an inspiration!

    • Jerred


  • Adam Baratz

    Hey man,

    This is awesome. I find myself in a really similar place. I’m in great shape, but haven’t gotten around to training for a marathon just yet. I’m really impressed that your body didn’t feel completely destroyed at the end of the ordeal!

    • Jerred

      Well it felt pretty torn up, but not near as bad as I thought it would be. Thanks for the comment Adam!

  • Claude

    That’s insane. I have no experience in marathons, but I’ve always believed it took months of preparation, even for experienced runners. Wow. Im pretty sure you’re a cyborg.

    No. I take that back because it disregards all the work you’ve put into your fitness. Amazing story and inspirational.

    • Jerred

      Haha thanks Claude, I definitely didn’t feel like a cyborg.

  • Eddy Lindenstein

    This sounds so similar to last December when I decided that I wanted to run a half marathon with no training. I mapped one out and finished in just under 1 hour and 45 minutes- my breathing was good throughout- no soreness during the run itself. My hips were killing me for about a week afterwards.

    People I know that run 5k’s kept saying it didn’t count because it wasn’t at a sanctioned race and I didn’t get a t-shirt; I love that you did this on a track!!

    • Jerred

      Haha it counts! Nice work man! We will make our own shirts lol.

  • Kyle Goodrich

    Fantastic article Jerred, I’m always looking forward to your next

    • Jerred

      Thanks Kyle!

  • Garrett

    One of my favorite articles of yours that I’ve read! Definitely inspired me to be even more mentally tough in my workouts as well as in all other areas of life!

  • Dustin

    I just did this today. I ran the Phoenix Half Marathon this morning after absolutely zero training. I have never run a race, and definitely never run 13.1 miles. Two months ago I ran 3 miles, but other than that I just run whatever is in the crossfit workouts I do about 3 times a week. Today I ran a 2:11 and felt fine. I am pretty sore now that I had a nap, but I expected that.

    • Jerred

      Nice work Dustin!

  • Nicki Chambers

    I am so happy to have read this! I am signed up for a half marathon on Saturday (which I have known about since January) but I went for a 10miler yesterday to train for it and couldn’t do any more than 4miles! So I am bricking it! I am generally quite fit, having completed the Insanity bootcamp in January and February this year, as well as two – three crossfit classes per week. I have also completed a number of 5k races and a 10k race (time: 1 hr) last summer so I am praying some form of muscle memory fueled by adrenaline will take over! Any advice for Saturday however would be appreciated!

    • Nicki Chambers

      Finished it in 2hrs30!!

      • Jerred

        Sorry I didn’t get to you in time for advice, but great work at 2:30!!

        • Leanne Mc Cafferty

          Hi jeered,

          I had been training for a marathon (4weeks away now) & reached 17 miles and then my knees got sore(literally couldn’t walk after that 17 miler).

          I have since not ran (8 weeks ago) I only ever did one long run a week anyway building up to the 17.

          I have since had Physio as & use the foam roller, so my knee “feels” ok & Physio says I can run a marathon if I want.

          Have you any tips or do you advise this, I am so HUNGRy and PASSIONITE to complete a marathon it has been a long time goal!!

          Looking forward to hearing from you.😃

        • Gabe Dirmeyer

          I just did the same thing. Ran a half with about 5 miles of training since my last half wich was 6 months ago. I finished 2:32. And I also broke my big toe 10 days prior to the race. I just kept telling myself to keep going. It was fun.

  • Andy Smith

    Thanks Jerred. Yesterday I ran the Manchester Marathon (UK). It was my third. This year, due to illness and a sprained ankle in February, I haven’t been able to train. My last run was in November last year. I didn’t want to miss out though so followed your nutritional advice. I loaded up on omega 3 fish oil, coconut oil (horrible!), electrolytes and gatorade for 4 days prior. I then feasted on potatoes, pasta and protein shakes in the 18 hours before. On the day of the race I followed your recommended intake of L-Carnitine, Green Tea, Coenzyme Q10 and Ribose. Not to mention a couple of paracetamol and ibuprofen!
    It worked! I reached 13 miles in 2hrs 5mins. The pace dropped off a bit after that, had a boost at 18 miles and then I coasted in from 21 miles. Finished in 4hrs 50 mins.
    Enough can’t be said for mental toughness. I was really pumped for this.
    Stiff legs and weird lime green pee today, but so chuffed I didn’t bail.
    Have signed up for newsletter, however, I don’t plan on entering such an event again being that physically under prepared! Got a couple of Tri’s coming up, and fitness regime starts this week-end.
    Thanks again.

    • Jerred

      You’re crazy Andy! Thanks for sharing that story man, really awesome!

  • Project Beastmode

    In my last year of university I was in Germany on a study exchange and a friend I met from Mexico convinced me to sign up for the Frankfurt marathon, which was only 8 weeks away. I started running every time I went on a weekend trip (including running back and forth across Liechtenstein), but I had no idea what I was in for until race day.

    I was aiming to break the 4 hour barrier, but decided to start in the pack of those aiming for 4.5 hours, just to be safe. I was so proud to finish a fair bit ahead of my goal, only to find out my friend who did not seem to train at all (and when I say no training I mean he wasn’t even going to the gym) finished 7 minutes ahead of me after having been up until 1 am at a Halloween party.

    I asked him how he did it and he told me, “It’s all heart.” He then later referred to me as, “You sea level people.”

    I never thought I’d train for a marathon, but after running one I saw all the mistakes I made both in race tactics and training. After running one, has your mind changed? I think mine may have. I’d like to try one again with more than the goal of just finishing.

  • Russel Blue

    Congrats mate! I managed to run my first one without any training just recently, and it was a massive struggle! However even though I’ve ticked it off my list, it’s spurred me on and made me want to do one properly and get a decent time! Here’s how my challenge went down –

  • Eddie

    One should comment that though 105 laps on a track would indeed be mentally tough, it simply does not acct for the elevation climbs that a true boston qualifier marathon does. Perhaps (arguably) easier on the mind then a 1/4 mile track, your knees WILL know the difference lol.
    Still, as a verified marathoner, I tip my hat to anyone bone headed enough (I mean this affectionately) to take on a 26.2 mile challenge, regardless of the circumstances.

  • Joyce

    Hi, thanks for this article..actually been looking through if anyone had run a marathon without much training. I’ve never ran a marathon and the last half I’ve completed was 15 years ago. Decided to run a full once in my life and I’ve signed up. Its in Aug this year. Although I had a training plan but not sure if i’m able to stick to it. This article encouraged me and I’ll try my best to adhere to the training plan, and my aim is just to finish the race…

    • Leanne Mc Cafferty

      How did you do? I’ve a marathon in 4 weeks 😃

  • Sihle Mthethwa

    I’ll be running the Comrades marathon on 1 June 2014. Last time I had proper training was in February as got an ankle injury. I didn’t want to pull out because I had qualified for the ultra marathon and I had told myself that I will run.

    The marathon is about 56 miles and I’m hoping to finish in about 10 to 11 hours. I have been doing a lot of stretching over the past few weeks and I have changed my diet. If I finish, this will be the craziest thing I have ever done.

  • Jazhielcit2

    I ran the San Diego rock n roll marathon this 2014. I’m 22 y/old 5’11 @ 230 pounds. I did absolutely no training. I rarely go to the gym. I took the challenge after a coworker said I couldn’t do it. My finishing time was 6:22. So it is doable without training. ***IMPORTANT:My only recommendation it to break-in your shoes.*** I learned that the hard way, my feet started hurting @ mile 16 because it was the first time i had run with them. So i highly recommend breaking them in. Other than that, it was a fun event.

  • Meowmeowmeow

    I have to say this makes me feel a little better about my upcoming half in Vancouver, BC, on Saturday. Generally I’m an avid trainer but the last few months have been chaotic, not to mention I had a procedure that caused me a lot of pain every time I tried to exercise for three weeks up until this week. Not my first half marathon, but definitely my first without trying. Still hoping to get under 2 hours. Thanks for the confidence!!


  • JP

    I entered the London Marathon and got pulled out of the ballot first go. I had zero running experience, no running shoes and not in great shape. My plan was to follow a proper training plan but never materialised. As time got closer i still had done zero running and basically gave up entering until a few days before. I saw it as a mind over matter challenge and just went for it. The nighy before I had a curry and beers with friends and a big fry up in the morning. I got around in 3hrs 45mins which i was reasonablly pleased with. I was with a 3hr 15 pacemaker until mile 23 but seized up and hobbled the last few miles. It can be done, although it would have been easier if I had done some form of fitness beforehand. I was 33 at the time and now 2 years later I feel the urge to try again with some training as the only thing that hurt were my knees. My lungs were fine.

  • LiL Mike

    just did it 4.5 hrs. Not easy but not too hard. No training but I do run 3 miles a couple times a week. 10 min miles most of the way probly the easiest way to do it.

  • tracy

    Thanks for sharing! I sign up for the nyc marathon every year since 2009 (missed 2011) this year I got in! Of course its a year where I havent run as much. I joined crossfit a year ago and my love for running had taken a back burner to my new found love for cf….nso if I run its not too far. I also have a 2 1/2 year old so training is hard. Ive done a 15, 16, 17 and 20 miler. But my weekly running days are few and far in between. I feel as though crossfit has helped me get strong not only mentally but physically as well. Even though I am not at the same running level as I used to be I’m confident that I can run these 26.2 miles because I’m strong both physically and mentally! And hey if i end up struggling after 15-20….at the very least it will be an amazing sightseeing day through my favorite city in the world!!!! :)

  • Mark Weinfurter

    I’m calling bullshit. No chip no time no official results. Not saying it can’t be done, but I need proof. If you wanted to do a marathon why not just get an official time that is verified?

    • Jerred

      Woah, Mark. “Calling bullshit”… A.K.A you are straight up calling me a liar?? Bold move, my man.

      Well, it’s not bullshit. As an officer in the U.S. Air Force I hold my integrity in very high regard. What would I have to gain from a fabricated 1,000+ word article about the idiotic act of running a marathon without training??

      Anyway, I normally shrug these types of comments off, it comes with the biz. But I’ll give YOU a response. I’m bored.

      I’ll do my best to pass no judgement on you here (because I don’t know you, like you don’t know me), but it sounds like you are probably a runner. Probably a hardcore runner. You care about times, confirmations, chips, shoes, races, etc. I don’t. Personally, I don’t care much for a $2 medal, a t-shirt, or whatever marathon runners get as a prize these days. If I want to run 26.2 miles…I will. If I want to squat 500 lb, I will…

      Say I did have a chip and official time. In fact, say it was faster than you can run. Would you then “call bullshit” on the fact that I didn’t train for it?

      Could you ever be satisfied, Mark?

      But to answer your question on why I didn’t do a sanctioned run. Remember, this was not planned, nor did I train. I decided at the beginning of the week I’d be running a marathon that weekend. There was one marathon open in my town; my team and I tried to register, but it was full. We were on the waiting list…we never got contacted, so we went this route.

      I’m not a runner, so I care very little about validation from other runners.

      However, I do have over a dozen Active Duty Airmen in U.S. Air Force Speical Operations Command who can corroborate both my time, distance and completion.

      That’s good enough for me. Good enough for you?

      But hey, where do you live? Close to me, by chance? If you want to meet me anytime this week I GUARANTEE I can run another untrained marathon to prove it to you.

      • Mark Weinfurter

        I am a former Army officer ( I can send you a copy of my DD-214 as proof), so I understand your word is your bond. So please don’t wrap yourself in the flag. You can look up my times by a simple Google search (not hard). But here’s a from a race. link Here is why I have questions, you wrote a 1000 page article and yet no spits, no evidence besides, saying I ran a marathon.

        • Jerred

          Dude, I get it. You’re a fast runner.

          I won’t further justify the fact that I completed the marathon, I think we both know I did.

          This article is primarily about mental toughness, not bragging about how fast I am (because I’m not).

          I will say, congratulations on your marathon time. That’s crazy fast. See, I have no intention of running a three hour marathon. I hate running. However, I am completely happy with the fact that I have pulled three times my bodyweight in the deadlift (540 lb.) AND have completed a marathon without training.

          That’s my fitness. Your fitness is running, a lot of running. Mine is a lot of barbells, trying to balance strength and engine. I’m not saying one is better, but different.

          I couldn’t run with you for more than a few miles, I’m guessing here.

          You couldn’t get under the barbells I lift, I’m guessing again.

          Could we both embarrass each other in our own realms of fitness? Yep.

          Does it matter? Nope.

          If you told me you pulled a triple bodyweight deadlift without training, I’d call bullshit too. If you told me you completed a deadlift, I’d completely believe you.

          So, keep in mind, I didn’t say I ran a competitive-time marathon, I simply said I completed one without training.

          This feat has probably been done 1,000+ times (a few others claimed to have done it in these comments).

          I just wrote about it.

          • Mark Weinfurter

            Can a young person in great shape complete a marathon with minimal specific training, absolutely, will the last few miles suck, with out a doubt. I’m sorry I came in and pissed in your cheerios pretty hard. I truly am sorry. The goal if we ran would not be for me to run you into the ground. But to actually help you finish. You are in spectacular shape and I should have put a bit more faith in your ability. I didn’t want to make this a swinging Richard contest. Thanks for the complement. For what its worth I DO NOT fit the mold of most runners, at my speed, 5’8″185 <9% body fat.. The Army wants decathletes, I'm 41 and I am a lot slower (loss of lean mussel mass with age; father time stops for no one) then I used to be. I agree with you that we both are good at what we choose to do. I still lift 4 days a week and actually one of my work outs (speed day ) would look like a crossfit work out. Box jumps, dumb bell clean and jerks, goblet squats,jumping rope etc HIGH VO2 Max stuff. Is the marathon something is something that is over hyped, absolutely. But I think you can understand why I had some disbelief. Sorry for lack of paragraphs but If I hit enter it will post. The issue is MOST people overestimate their level of fitness, and they are setting them selves up for failure. If you are a PJ or a FAC I know you guys ruck etc and that will help you train for a marathon also. Your body is used to having to store extra glycogen in its mussel and liver to make sure you have enough energy to complete your mission. So be careful about saying you didn't train for it there are a lot of things that will transfer over. Good luck and God speed. When I was in the Army I HATED to run , it wasn't until I was out and I wanted to check off a marathon that I took it up a few years ago.

          • Rick Wilson

            you say you can faster than 4.5 hours and around an oval for over 4 hours, but on another page of your website you list it at 3:49. Might want to clean up the confusion.

          • Jerred

            Hey Rick and thanks man! Yea, it was under 4 hours, but I didn’t know it at first and I explain it here in this podcast if you are interested: Long story short, I actually ran more than a marathon lol.

          • Rick Wilson

            Cool, I’ll check it out. I’m planning my own somewhat crazy feat sometime in July. Bench pressing 400 raw, then running a sub 4 hour marathon on the same day. Not sure if I’ll hit both goals, but whatever I get I get. I like to plan and record everything along the way. It’s like creating a road map then following it to your destination. I would never have the confidence to try what you did.

  • James Hall

    I just did the Toronto Goodlife marathon Sunday. When I say ZERO training I mean I literally haven’t seen the inside of a gym or ran over a block in 30+ years (I turned 50 on race day). My time is unimpressive at just over 7 hours mainly because I blew my knee at around 11 miles. But I finished the race alive and wasn’t last. Those were my only objectives. So, I too have joined the blasphemous Straight Off the Couch Club. It is indeed dangerous and not advised but I do not regret experiencing and conquering my own personal mental toughness challenge.

  • DAWN

    Not sure if i found the words ofwisdom or the warnings i was looking for but great post and congratulations. I signed up for a marathon back in january, the run is june 13th. on april third i injured my groin and was put on rest for three weeks. now i struggle to get back into it. like you I HATE RUNNING and this is just a item i feel i need to check off on my weight loss and fitnees journey (70 pounds lost) my longest distance to date is 14 miles. I am hoping to go 16 this weekend and then thats it, im in taper. I am a slow runner who even in top condition with all th training was looking at 5:30 but now i just dont want the sad wagon chasing me the whole route. :)

    • Rick Wilson

      Congratulations on your weight loss. You’ll be amazed at how much the taper helps on race day. I never liked to run either, but now I prefer it to weightlifting.

  • Jason Van Buskirk

    Im doing the Habenero 100 in Texas this weekend…Of course I am not doing the 100 miler or even the 100k…Im doing the ultra Marathon which is 32.1 miles….its a Trail Run in the National park in Smithsville Tx. Of course they call it the Habenero because its SO HOT…The race actually starts at 12 NOON…lol, which sort of messes with your head…I do crossfit 5 times a week, for the last 3 weeks…Found out about this Run 2 weeks ago and have had 2 weeks to try and get prepared…But im nervous…I have run 4 times with my longest being a half marathon in that 2 week span….and it almost killed me. I havent run at all this week because I want my body to be OK during the long run…Im gonna just pace myself and try to finish in under 9 or 10 hours…That may not be the best times or anything but im 235 lbs and just started working out again…Im not trying to stand on any podium or set records, just wanna cross that finish line so I can prove to everyone that told me I was Crazy that I did it… But yes….im quite nervous…Well, hope it all goes well…Great read btw… :)
    Jason in Louisiana…