Guest
asked 3 months ago
1 Answer - Sort by: Date | Rating
A marathon is 26.2 miles, so even those who run 3- 8 miles a few times a week to keep fit still need to ‘train’ for a marathon.
There are a number of running schedules to be found in running magazines and online as well as suggested meals. If you are a beginner – generally fit (see your doctor if you’re not sure) but not a regular ‘runner’ – then your first focus is to get used to running regularly to build endurance. Don’t worry about speed. Find a friend to run with if you can. It’s usually very helpful to follow a structured training schedule to avoid temptation to run too much (beginner’s over-enthusiasm) or too little (which can lead to panic as race day looms).
Following a 16-week training schedule will get most beginners ready to go. Usually week 1 through 5 will have 3 ‘rest’ days and 4 running days. Most schedules will begin with 20 minutes of jogging (during which you can walk if you need to, but stop your watch if you do) on Mon, Weds, and Sat with a one hour ramble/walk on Sunday. The ramble should increase from week 2 - 4 to 90 minutes while your jogging days can be 20 – 25 mins. By week 5 the 90 minute ramble can continue or you can run/walk a 10k race. This will give you race-running experience.
By week 7 your Sunday should be 8 miles (walking when necessary); week 8 should be a ½ marathon or a 2 hr jog/walk. Weeks 9 – 14 should include a timed session once a week (i.e. 3 x 1 mile) and only 2 rest days. Sundays are 8 – 12 mile slow runs and another 10k and ½ marathon. Week 15 you should practice your prep for the marathon and run for 50 mins at marathon pace.
Week 16 should be 3 easy, 20 minute runs (one in your race kit) with the race on the weekend.
There are a number of running schedules to be found in running magazines and online as well as suggested meals. If you are a beginner – generally fit (see your doctor if you’re not sure) but not a regular ‘runner’ – then your first focus is to get used to running regularly to build endurance. Don’t worry about speed. Find a friend to run with if you can. It’s usually very helpful to follow a structured training schedule to avoid temptation to run too much (beginner’s over-enthusiasm) or too little (which can lead to panic as race day looms).
Following a 16-week training schedule will get most beginners ready to go. Usually week 1 through 5 will have 3 ‘rest’ days and 4 running days. Most schedules will begin with 20 minutes of jogging (during which you can walk if you need to, but stop your watch if you do) on Mon, Weds, and Sat with a one hour ramble/walk on Sunday. The ramble should increase from week 2 - 4 to 90 minutes while your jogging days can be 20 – 25 mins. By week 5 the 90 minute ramble can continue or you can run/walk a 10k race. This will give you race-running experience.
By week 7 your Sunday should be 8 miles (walking when necessary); week 8 should be a ½ marathon or a 2 hr jog/walk. Weeks 9 – 14 should include a timed session once a week (i.e. 3 x 1 mile) and only 2 rest days. Sundays are 8 – 12 mile slow runs and another 10k and ½ marathon. Week 15 you should practice your prep for the marathon and run for 50 mins at marathon pace.
Week 16 should be 3 easy, 20 minute runs (one in your race kit) with the race on the weekend.
1
0
New Comment - Comments are editable for 5 min.