How To Train For A Marathon Race? What To Learn?
How to train a person for running in a marathon? So you want to run a marathon? Moreover, It’s an impressive goal to have, and one that can help motivate you to fit exercise into your schedule. There are various than one way to train for this distance.
Whenever I work with people who want to run a marathon, I start by asking a few questions:
1. How long have you been running?
2. What’s the longest distance you’ve run in the last three months?
3. What’s the date of the marathon you plan to run?
4. However, Do you have any injuries or pain associated with running? (feet, knees, hips, back, quads, glutes, hamstrings)
Moreover, there are plenty of effective cookie-cutter marathon training programs out there. However, Most recommend a mix of tempo runs, speed work, long runs, some, and cross-training.
How To Train The 12-Week Plan
If you can run/jog your way to the finish of a 5K or 10K today, you can be ready to run a marathon in about 12 weeks. Moreover, Sign up for a marathon 12 weeks away, and lace up your running shoes.
Training Days: A big mistake a lot of newbie runners make is overtraining. If you love running, it’s easy to do. It feels excellent, floods your brain with endorphins, and burns a ton of calories. Moreover, if you ramp up your miles too fast, you run the risk of developing an injury that could take you out of the race. (Shin splints, knee pain, IT Band flare-up, sciatica, plantar fasciitis, Achilles tear. However, A lot can go wrong if you’re trying to hit 75 to 100 miles a week.
So how many days a week should you teach?
However, It depends on your schedule and availability to train. Here are some options:
- one day a week. If you’re aiming for a finish, it’s possible to go the distance training one day a week. However, you may need to take 16 weeks with this approach. Moreover, But just one long run per week with increasing distance can get you to the finish line.
- 3 days a week. However, If you’ve got a little more time, train three days a week. Run 1 – Steady pace run (Talk test. You should be able to carry on a conversation at this pace) (30 to 60 minutes) Run 2 – Moreover, Speedwork, tempo run (30 to 60 minutes) Run 3 – Long term, slow and steady. (1 to 4 hours) (Increase distance by 10 to 20% each week).
- 6 days a week. However, If you’ve got the time (1 hour, five days a week. 1–4 hours, one day a week), this is what I recommend. Day 1 – Upper Body Strength Training Workout(40 to 60 minutes) Day 2 – Steady pace run (Talk test. Moreover, You should be able to carry on a conversation at this pace) (30 to 60 minutes) Day 3 – Full Body Strength Training Workout (4o to 60 minutes), next – Speed work, tempo run (3o to 60 minutes) day 5 – Lower Body Strength Training Workout (4o to 60 minutes) last day – Long run, slow and steady. (1 to 4 hours). Moreover, Increase distance by 10 to 20% each week.