Marathon. Training. Getting Started Training Basics. Getting Started - Training Basics. There are many topics pertaining to the fundamentals of marathon training. These will be highlighted throughout the sub- topical pages of this web site. Listed below are the most important considerations of which you need to become aware when you make the decision to begin training for your marathon. Runners take your mark, set? In addition. to the large number of books on the topic, monthly magazines such. Runner's World frequently. Search the. web for credible sites addressing the marathon. Whereas, for most runners, track and road races are largely dictated by pace, cross country racing is largely dictated by effort. Even on the rare occasions that they. Cross trainers (aka elliptical trainers) have become one of the most popular cardio machines. They provide a low impact but intensive workout that exercises the whole. ![]() ![]() ![]() Check out the Running. Links section of this site for a list of great web sites that. Additionally. ask others who have previously run marathons for their advice. Join. a running club or an organization that promotes marathon training. ![]() With so much information and training philosophies available. Above all, stick with ONE program. Don't haphazardly. If. possible, find a coach and follow his or her training plan. Finally. it is very important to consult with your coach on a regular basis. ![]() See Personal. Training for information relating the coaching services we provide. Equipment. Purchase a new pair of running shoes from a specialty running store that employs staff knowledgeable about matching the right shoe with your biomechanical needs (e. See Choosing the Right Shoes section for more information. Use Cool- max or other synthetic blends apparel (e. Record Keeping. If you don't already do so, keep a training log. Use a notebook, calendar, running log, etc. Records can also be kept on resting heart- rate, weather conditions, running route, your perceived exertion level, and much more. The central reasons for keeping a log are three- fold. First, the log provides a history of your running, crucial to finding the possible cause of a running injury. Second, reviewing a running log can help determine the training methods that have been the most effective in the past regarding your best race performances. Finally, keeping a log is highly motivating, as few runners like to leave too many black spaces!
However, do not become compulsive about your running just to . I recommend also keeping a shoe mileage chart. By keeping a cumulative mileage total for each pair of the shoes you own, it is easy to determine when it's time to purchase a new pair. Nutrition. The topic of nutrition will be discussed in greater detail in several sections of this site. For now, remember that regardless of the outside temperature, runners must be well hydrated not only to avoid heat complications but also to run effectively. For runs of up to 6. It is also important to emphasize healthy foods in your diet while at the same time, limit fried and high fat foods. There is much debate now regarding the proper mix of carbohydrates, proteins, and fats. My recommendation is to focus on including ample carbohydrate sources in your diet, aiming for approximately 6. Supplemental Fitness Activities. Without a doubt, to run a marathon successfully, one must log the necessary miles leading up to the event. This is a concept known as sports specificity. It is also important to include some cross- training activities along with a regular stretching and weight training program to both reduce the risk of injury during this period and to facilitate total body conditioning. Cross- training is particularly important for runners who are just beginning to build a mileage base and need to strengthen the opposing muscle groups to reduce their chances of incurring an overuse injury during the mileage buildup stage. FREE Marathon Training Plan for Beginners and Intermediate Runners. This marathon training plan is designed to take you in 1. We designed a marathon training plan that has variation for both absolute beginners and runnerswith slightly more experience. More than just a training plan, I hope to take you through the various stages of marathon preparation holistically: discussing such topics of interest as marathon nutrition, race- day preparation, maintaining a positive mental outlook, and more. For each week, we will give you an overall explanation of the goals for the week and advice on how to adjust your total game. We are absolutely sure you cannot find any other plan so well designed on the internet for free. The plan is here on this page, complete. You can keep referencing this page or you can have the printable, formatted version delivered to your inbox immediately here below! Table of Contents Assessing Where You Are to Determine Where You Will Go. The article will outline two plans, both geared towards first time marathoners, but each one will include elements most appropriate for either beginning runners or intermediate runners individually. If you have completed a marathon before, stay tuned – these articles can still aid you in your quest to set a personal best at the distance or enjoy racing 2. Use the descriptions below to determine where you might fall in terms of preparing for your first marathon. Choosing the appropriate plan will help you stay healthy, motivated, and improving towards your goal without setback. Beginner Marathon Plan. Use this plan if you began running only in the last year, currently run less than 2. K. If you are very new to running, read this article first on training for your first 1. K before hopping into marathon training. All training in this plan will be based on time and effort rather than pace and distance. This will allow you to build volume at your own rate, learn to run fast but relaxed, and instill a love of running without confining you to set paces. With this plan, runners of varying ability could successfully complete the marathon distance between 3. Intermediate Marathon Plan. Choose this option if you have been running from 1- 3 years, currently run 3. K- Half Marathon in the past. This plan will include some runs at set paces and distances, but many will still be based off of time and effort. Runners following this plan can expect to run between 3- 4hrs for their goal marathon based on ability level. Look for an advanced marathon series in the near future from Running. Shoes. Guru. com! Equipment. Now that you have determined which training plan best suits your current ability level, let us look at what gear will be needed to make your first marathon journey all the more enjoyable. Find a Pair of Running Shoes You Trust – There are many articles discussing which running shoe might be right for you on this site, so use Running Shoes Guru as a resource to help you pick the right pair. You can start by using our running shoes wizard. For beginners, going to a specialty running shoe store to be fitted into the right pair for your foot type is always a great place to start. Intermediate runners may want to look into purchasing a marathon racing flat in addition to their daily training shoes to help them tackle their goal time. I suggest a flat that is seamless to prevent blisters, has adequate cushioning for 2. Finding a simple, trust- worthy watch or GPS unit to aid you in your training and accomplish pace/distance goals will go a long way in helping you achieve race day suggest. Have several options on hand in case the weather changes unexpectedly as you near your goal race, and do several long runs in the clothing you choose for race day to see how it performs while running. Choosing A Race. We discussed how best to assess which marathon training plan is right for you, and what gear would be needed to help you have a great first marathon. This installment will touch on the basic elements of each training plan and the philosophy behind them, how to choose the best marathon for your particular goals, and things you can do to make training for your big day more fun. Fortunately, there are thousands of options to choose from when it comes to picking which marathon you want to run. You can stay local and run your hometown race, choose a marathon in another state, or go international on a grand running vacation to a new, exotic locale. It all depends on your personal preferences and goals. If scenic beauty and adventure are your games, perhaps looking into a race that offers beautiful views of the ocean or mountains far away from the city. If you are all about setting a personal best, research some fast marathon courses in your area that take place in cooler parts of the year. Some runners like to include the whole family on their running quests and race at Disney World or other tourist destinations so they can enjoy the parks after their big race. Whichever race you choose, make sure it suits your ultimate goals in deciding to tackle the marathon distance in the first place, and be sure to have fun in the process. Your First Marathon Program. Beginners. Your plan will be based on a progressive, intelligent progression of volume that will adequately prepare you to handle the physical stress of running a full marathon. There will be other types of training mixed- in to your actual running workouts that help strengthen your body and prevent injury, as well. You will have the following basic types of runs blended into your training recipe. General Endurance – Basically, this is easy- moderate paced running done for extended periods to help you build muscular resistance, aerobic stamina, and mental toughness for completing the marathon distance. You should be able to converse during these runs in at least one full sentence at a time. Fartlek – a Swedish term meaning “speed play”, these sessions will encourage you to pick- up the pace a bit at intermittent intervals in your run. While not sprints, these relaxed acceleration will help you improve biomechanics, make marathon pace feel easier, and break- up longer runs into fun bursts of faster running. Rest/XT – These days should be taken off from running to allow your body to recover adequately. You may go to the gym for weights/core work, attend a yoga class, or go for some light cross training (biking, elliptical, rowing, swimming, etc. You will train to be at your best on race day; fresh, well- trained, and ready to run the full 2. The following elements will be added to this plan from the above. You will need to calculate an approximate marathon goal pace to target some of the following workouts (eg- if your goal is to run 3: 3. The harder sessions in the intermediate plan work off percentages of race pace, so that will need to be calculated as well (eg- 8: 0. The below workouts will appear in the plan in addition to those featured in the beginner plan above. Marathon Pace Tempo Runs (9. Goal Marathon Pace, or GMP)- these runs will build gradually across the plan to prepare you to run for a long period of time at your goal race pace. These will train the body to burn fat efficiently as a fuel source, give you time to practice taking fluids/calories while running quickly, and prepare you mentally for the race itself. Lactic Resistance Intervals (5. K- 1. 0K Race Pace; 1. GMP)- interval sessions done to improve economy at faster speeds, train you to buffer lactic acid effectively, and prepare you to surge up hills or at intermittent intervals in a race situation. Aerobic Power Intervals (1. K- Half Marathon Pace; 1. GMP)- interval sessions done to raise your lactate threshold and improve stamina at paces slightly faster than race pace Make Training Fun. Undertaking your first marathon training plan can be daunting by yourself, so deciding to tackle this feat with a group of friends, your spouse, or a local running club can make the long miles far more pleasant. Some of the best conversations you may ever have could come while running, so cherish this time you get to spend being active and working towards your goals with people you enjoy. Also, consider joining a charitable group such as “Team In Training” which works to earn money for cancer research and provides a group to hold you accountable to your daily runs. At virtually any marathon in the country, you will see dozens of men and women running in the “Team In Training” purple outfits, and they all look like they are having a blast doing what they love for a good cause. No matter how you plan to go about tackling your first marathon, or where you plan to do it, the next chapter in this series will get you started on the actual road to making your marathon dream a reality. Week One: Your First Week of Training. Now that we have looked at the two plans that will be provided in this series, you are equipped with some new gear, and you have chosen which marathon you would like to run, we are ready to start training! The plans below should be started after a period of consistent running for several weeks so that the new training stresses won’t be a ! You can use this plan for next year’s big race with a little more training and experience under your belt! Resort back to the previous article in this series for a glossary of terms pertaining to each weekly schedule. Now it’s time to lace- up and get out the door! Good luck, fellow runners! Beginner Marathon Schedule- Week One. Sunday (General Endurance)- Easy Running for 2. Core Training such as crunches, back raises, push- ups, standard sit- ups, planks, etc. Monday– Rest or 2. XTTuesday (GE)- Easy Running for 3. Flexibility Training (Find a stretching routine that works for you and do it consistently! This could also be a yoga or Pilates class if so desired.)Wednesday– Rest (use these days to recuperate physically and mentally; sleep- in, eat well, and maybe go for a massage a few times a month)Thursday (GE)- Easy Running for 3. Core Training. Friday– Rest or 2. XTSaturday (GE)- Easy Running for 3.
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