Running is one of the most complete sports that exist, as it provides a full workout to the muscles in both the upper and lower body. However, when it comes to running a marathon, the intensity of this sport takes on a whole new dimension. Every year, hundreds of marathons are organised around the world, and individuals of all ages and physical conditions take part in this extremely demanding competition. Of course, training is essential when it comes to facing a sports event like this, and as many successful marathon runners affirm, preparation can be even harder than the marathon itself. In this article we have put together a 24-week marathon training plan based on the tips of expert marathon runners.
Why twenty-four weeks?
Twenty-four weeks may seem a long time to be training for a one-day event, but there are so many factors involved in preparing your body (and mind) for a marathon that six months of training are the minimum amount of time that first-time marathon runners need in order to be ready for the competition.
It is also important to note that rest days are essential during training, so that the body has time to regain strength. The inclusion of rest periods prolongs the duration of any marathon training program, but you do not want to rush any aspect of your training to find out that you are not as ready as you thought on the day of the event.
Building resistance and endurance through physical exercise: weeks 1-12
During the first four weeks of your training, you should focus on getting your body used to running regularly. Start with an easy 2-mile run five days a week during the first week, and plan two rest days (not consecutive) where you can rest completely or do other type of exercise. Cycling and swimming are great options for building endurance.
In weeks four to eight the goal is to increase your daily distance, first to 3 miles and then to 4. You should also include a longer run once a week, until you are able to tackle a 9-mile run at the end of week eight. Remember that you do not need to run all the time while training. Switching between brisk walking and running is perfectly acceptable.
During weeks nine to twelve you should maintain your 4-mile a day average and increase the distance of your long runs until you can attempt your first half-marathon run (12 miles). Listen to your body and pace yourself accordingly.
Weeks 13-24: increase mileage with caution
By this point your physical strength and endurance will be significantly improved. In weeks thirteen to twenty-four your aim should be to combine short and long distances and to increase your once-a-week long distance runs by one mile every week until you can run 22 miles in week twenty-one. This will be a tough physical and mental test, but there is no need to over-exert yourself or to force your body to complete the 22 miles. See how you feel after 12 miles and do not hesitate to stop or cut the run short, as going beyond your limits at this point might drain all your energy resources before the big day.
It is wise to rest for at least 3 days the week prior to the race, and to keep your distance to no more than 5 miles per day on running days. This will help your body replenish its energy levels in preparation for the marathon.
Completing a marathon requires dedication and determination, but it is not an impossible task. Give this training plan a try and get ready to celebrate what will surely be one of your biggest achievements.