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| Version | User | Scope of changes |
|---|---|---|
| Jun 7 2006, 5:25 PM EDT (current) | slowmo | |
| Jun 7 2006, 5:21 PM EDT | slowmo | 87 words added, 1 word deleted |
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Before you start marathon training, it’s always recommended to see a physician and get the green light. Running a marathon is a strenuous endeavor, and you and your doctor can discuss issues or problems you may face along the way. Seeing a doctor is especially important if you are sedentary or currently do not exercise on a regular basis. Remember, the goal is to have fun and stay injury free!
Getting Started
Once you’ve committed to begin the process, expect that standard marathon training plans run 16 to 18 weeks. So find the marathon you want to run, then back out 16 to 18 weeks to see when you need to start training. Do NOT jump in with, say, 12 weeks to go just because you want to run ‘x’ race, which is less than 16 or 18 weeks away. This is a recipe for injury and a bad race.
The weekly mileage and number of days per week you’ll be running will depend on the training plan you select. Most will say whether they’re geared toward a beginning, intermediate or advanced runner. Obviously, first-timers should select a beginner plan, which will probably recommend running four or five days a week and resting two, with weekly mileage totals starting out around 15 miles and peaking around 35 or 40 miles. Plans for more advanced runners will top out around 50 or 60 miles a week.
You'll also want to incorporate a regular long run into your training schedule, and speed training can also be helpful. Also, as race day approaches, most plans instruct runners to start tapering off their workouts.
Find a Plan
Choose a training plan that fits your experience level. Here are some to check out:
You can also find training plans through your local running club and possibly on the website of your chosen marathon. And if your city hosts a marathon, there is likely a marathon training class offered somewhere, such as through a running store, a health club, etc.
See also:
Getting Started
Once you’ve committed to begin the process, expect that standard marathon training plans run 16 to 18 weeks. So find the marathon you want to run, then back out 16 to 18 weeks to see when you need to start training. Do NOT jump in with, say, 12 weeks to go just because you want to run ‘x’ race, which is less than 16 or 18 weeks away. This is a recipe for injury and a bad race.
The weekly mileage and number of days per week you’ll be running will depend on the training plan you select. Most will say whether they’re geared toward a beginning, intermediate or advanced runner. Obviously, first-timers should select a beginner plan, which will probably recommend running four or five days a week and resting two, with weekly mileage totals starting out around 15 miles and peaking around 35 or 40 miles. Plans for more advanced runners will top out around 50 or 60 miles a week.
You'll also want to incorporate a regular long run into your training schedule, and speed training can also be helpful. Also, as race day approaches, most plans instruct runners to start tapering off their workouts.
Find a Plan
Choose a training plan that fits your experience level. Here are some to check out:
- Hal Higdon. An experienced runner and author of Marathon: The Ultimate Training Guide, hiswebsite has an 18-week training program for Novice, Intermediate - I, Intermediate - II, Advanced - I and Advanced - II marathoners.
- Runner’s World. This is one of the premiere running magazines in America. It has a “training” tab that takes you to articles on marathoning. Some include actual training schedules, while others are more tip-oriented.
- State of the Art Marathon Training. A runner, coach and running book author named Art Liberman has an 18-week training program available on his website. Even better for newbies, he has another 19-week pre-training schedule for those who don’t run much at all--say, 10 to 15 miles or less per week. You’d use the first schedule, where the long run starts at 4 miles and ends at 10 after 19 weeks, then switch to the “real” training schedule. Of course, you’ll have to plan your marathon far in advance, still this requires training for three-quarters of a year.
You can also find training plans through your local running club and possibly on the website of your chosen marathon. And if your city hosts a marathon, there is likely a marathon training class offered somewhere, such as through a running store, a health club, etc.
See also:
The Long Run
Speed Training
As Race Day Approaches
