A Guide To
Training For A Marathon
Marathon Training Books
Many runners mistakenly believe a dream of
completing a marathon is an unattainable goal. The marathon distance of 26.2
total miles may seem insurmountable but the truth is many runner attempt and
complete marathons each year. These marathon finishers are not only seasoned
athletes who have been training all of their lives for these events. Many first
time marathon finishers are actually amateur athletes who may not have any
special training or running experience prior to deciding to train for and
compete in a marathon. Whether you are already running regularly or are looking
to start a running program, this article will provide a wealth of useful
information for training for a marathon.
The first step in any marathon training program should be to consult with your
doctor to ensure you are healthy enough to begin training for a marathon. This
is especially important if you have previously not been exercising regularly.
Even those who have been regularly exercising should consider consulting their
doctor for a full physical examination before embarking on a marathon training
program.
The next step in any marathon training process should be to select an upcoming
marathon in which you wish to compete. You may wish to select a marathon which
is at least a year away or you may opt for a marathon which is scheduled to take
place in the near future. However, those training for their first marathon are
advised to select a marathon which is at least 12-16 weeks in the future to
ensure you have adequate time to prepare for the event. It is possible to
prepare for a marathon in this short period of time but it does require a great
deal of dedication and commitment to completing the goal of being well prepared
for the marathon. Allowing yourself more time to prepare for the race by
selecting a marathon which is scheduled to take place further in the future will
allow you to follow a more leisurely training program which has a more gradual
progression of mileage.
Another factor to consider when selecting a marathon in which to compete is the
terrain of the course. This is important because some marathons are on
relatively flat terrain while other marathons include a number of very
challenging hills on the course. Courses which are flat are generally considered
to be easier because the runner does not have to navigate steep hill. Many first
time marathon runners prefer to select a relatively flat course for their first
marathon. However, if you are seeking a bigger challenge, you might want to
select a course with a number of steep hills. Runners who select a hillier
marathon course should consider incorporating hill running into their training
program to ensure they are well prepared for the terrain of the course. Most
race coordinators can provide you with information on the terrain of the course
before you sign up for the event so you can be sure you are selecting a course
which suits your needs.
Marathon training should be a gradual process. The complete distance of a
marathon is 26.2 miles. Those training for a marathon do not necessarily have to
complete training runs equal to or in excess of this distance before the
marathon in which they are scheduled to complete. Most marathon training
programs recommend, the athlete complete runs in excess of 15 miles before
competing in a marathon. However, the initial mileage is typically much shorter.
First time marathon participants should plan on completing distance runs equal
to 15-20 miles approximately 2-3 weeks before their scheduled race. Using this
as a goal, the athlete can formulate a marathon training program by working
backwards from this point until the time in which the athlete plans to begin the
training program. For example the runner may wish to increase the mileage each
week by a small percentage. Depending on how much time the runner has to train
for the marathon, this may mean the runner is starting out with a relatively low
mileage of only a few miles per week or the runner may be required to begin the
program by running significantly more miles per week.
Those training for a marathon should also consider incorporating a taper period
into their training schedule. This is typically done in the final two weeks
before the race. The runner may plan on running a large amount of mileage three
weeks before the race and dropping this mileage in the final two weeks to keep
the body in shape while also allowing the body to rest and heal so the runner is
in peak shape for the day of the marathon.
Please see the listing below for a simple 16 week marathon training program
which can make the goal of completing a marathon attainable for novice runners:
• Week 1: Total Mileage = 20-40 Longest Run = 6-8
• Week 2: Total Mileage = 30-50 Longest Run = 10-13
• Week 3: Total Mileage = 50-60 Longest Run = 14-16
• Week 4: Total Mileage = 50-65 Longest Run = 17-20
• Week 5: Total Mileage = 45-65 Longest Run = 15-18
• Week 6: Total Mileage = 35-55 Longest Run = 13-16
• Week 7: Total Mileage = 50-65 Longest Run = 18-21
• Week 8: Total Mileage = 40-55 Longest Run = 10-13
• Week 9: Total Mileage = 45-60 Longest Run = 18-20
• Week 10: Total Mileage = 45-60 Longest Run = 16-18
• Week 11: Total Mileage = 45-60 Longest Run 12-14
• Week 12: Total Mileage = 45-60 Longest Run 15-18
• Week 13: Total Mileage = 40-55 Longest Run 12-14
• Week 14: Total Mileage = 45-60 Longest Run 15-17
• Week 15: Total Mileage = 40-55 Longest Run 14-16
• Week 16: Total Mileage = 40-50 Longest Run 12-14
In following a program such as the one listed above, the athlete does one run
each week which is equal to the amount listed in the column for longest run and
then divides the remainder of the total mileage for the week among 3-5 of the
other days of the week. Care should be taken to get adequate rest each week.
This is best accomplished by not running every day of the week. Most runners
typically take 1-3 rest days each week.
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