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Marathon training

Running a marathon has to be one of the most demanding physical challenges anyone can attempt. 26 miles running through a city, regardless of the weather conditions can take its toll on the body and anyone who isn’t 100% prepared for the experience may end up regretting taking part. Training properly for a marathon is therefore essential.

So what is marathon training about? Well, to start with there are many theories on how to train for a marathon and these can range from beginner to advanced marathon runner.

In general most of the theories highlight the fact that you should build up your training gradually over a period of weeks, so it is important to pick a marathon in the future that you know you will be ready for, as rushing your training may not be good for your body.

Below is a general guide to how to train for a marathon:

The first thing that people must understand when training for a marathon is to respect the distance. 26.2 mile (the total distance in a marathon) is a very long way to drive, let alone run and run constantly; therefore you should ask yourself do you have the following attributes before you start your training:

• Do you have the determination and discipline needed to finish the race?
• Do you have the desire to run a marathon? Anyone can train to finish a marathon, but will you enjoy it is the question you need to find out.

There are three basic ideas or principles that go into training for a marathon, and these will govern the training you do to complete the distance. The basic principles of marathon training can be surmised below:

• Gradual increase:

Start of low and increase the distance you run each day gradually so as not to shock your body or cause an injury or mental barriers

• Modest weekly targets:

Don’t set stupid mileage targets for a week. Setting unreasonable weekly mileage can lead to burn out and injury, as well as cause a lack of motivation

• Prevent injuries:

Any type of fitness training, especially including marathon training, should include injury prevention strategies. These can be simple things like warming up before a run, stretching in the morning to more technical things like having the correct pair of running shoes, to prevent shine splints and other injuries.

Also it is important to understand that running a marathon puts tremendous strain on the body, especially the muscles and lungs. You should not consider running a marathon if you have not been consistently running for at least a year before you start training.

When you start training for a marathon you should realize that it is a long haul and starts months before the big day. Below is a 21-week break down of how to train for a marathon:

This training schedule is specifically designed for a runner that likes or needs a lot of rest days (or who can only run 4-5 days per week) and want to hit a time between 3hr and 4-¼ hrs.

The philosophy behind this tailored marathon-training schedule is that the training follows a hard/easy approach. So for example a long or hard run will be a followed by a rest day or a short easy run day.

Being injured is the worst that can happen to a runner preparing for a marathon. Not only does being injured put you off track with your schedule, but you also loose muscle definition and cardiovascular fitness. Because of this concern the training does not contain much fast running and recommends rest days after hard workouts.

The break down of the training is shown below:

• Long runs every other week; distances of long runs increases to marathon distance near the end of the training period.
• Mile repeats at 20K-pace are used as the major speed work routine in the last two months of training.
• Not much stress is put on weekly mileage
• Long runs of 13+ miles done at a more leisurely pace
• Occasional runs of 7-13 miles at marathon pace
• Hill running is done once a week in the first 8 weeks of training.

21 week-training program: week 20 (start week) – week 0 (marathon week)

Weeks 20-17: Phase 1

Weekly mileage target of 26-32 miles

a) Long Runs of 10,11,12 and 13 miles every week
b) 70-90 minutes on hilly course every week
c) Easy runs

E.g. week 20 would be set up like this:

Week 16-13: Phase 2

Weekly mileage target of 28-38 miles

a) Long runs of 13-17 miles every other week
b) 5 to 7 x1.2km runs at 8Km race-Pace, with 3min rest between repeat run, every week
c) 80-110 minutes on hilly course every week
d) Easy runs

E.g. week 14 would be set up like this:

Week 12-3: Phase 3

Weekly mileage target of 40 miles with 3 easy weeks of 25miles

a) Long runs (18 miles to 25 miles) every 2 to 3 weeks
b) 12x400 at2Mile race –pace
c) 2 or 3 5 to13 Mile runs incl. 1 Run at or near Marathon Pace every other week
d) Races every 2-3 weeks that serve as fast speed-work
e) Easy runs

E.g. week 10 would be set up like this:

Week 2: phase 4

Weekly mileage target of 30 Miles

E.g. week 2 would be set up like this:

Week 1: phase 5

Weekly mileage target of 25 Miles

E.g. week 1 would be set up like this:

Week 0: Phase 6

Weekly mileage target of 11 Miles plus Marathon

E.g. week 0 would be set up like this: