Training for a marathon takes a lot of dedication. There are training plans for those who can run four, five or six days a week. How to choose? A six-day plan is a big commitment, but it can also be very effective.
Need an efficient program that will still get you to your goal? This is it. The Hal Higdon training program is a schedule for the time-crunched. Speedwork, hills, and the option for extra miles if you so choose? This plan has it all. It includes fartleks, tempo runs, intervals and hills during the week, with long runs on Sundays. This training plan is designed to keep you running strong in the last 6.
The good news? The bad news? You will run an awful lot each week, including mile tempo runs toward the end of training. Our weekly email for runners delivers practical tips, expert advice, exclusive content and a bit of motivation to your inbox to help you on your running journey. See sample Privacy Policy Opt out or contact us anytime. These training techniques will. The good news is that speed training can be fun and different — and it helps break up the monotony of marathon training all while helping you achieve your time goal.
Here are some of the common terms used to describe various speed-training workouts. Fartleks: During a fartlek, you speed up and slow down at varying, nonuniform intervals. For example, run hard for two minutes, then run easy for three minutes, then run hard for four minutes and so on.
You can also improvise fartleks. Run hard to that tree in the distance, jog to the next trash can, then sprint to the next tree, etc. Tempo Runs: Different runners, and different training plans will define a tempo run in different ways. In general, it is a run done at a slightly uncomfortable pace. Sometimes they are runs done at the pace of a previous 5K or 10K. They can also sometimes be done at your projected marathon pace.
Intervals: Interval training is a proven way to increase endurance by adding intensity at set points in your run. Run a set distance at top speed, then a set distance at a slower pace to recover and repeat. Common intervals for marathon training are meters, meters or 1 mile. Hills: Improve your speed by running locals hills.
Run up and down the same hill over and over again. This can be done on a treadmill using incline settings. Pace Runs: Pace runs are workouts done at the pace you hope to use to complete the marathon. Strength training is an essential part of training for a time-based marathon.
You will run faster and reduce risk of injury with just a few basic exercises. It can be hard to find the time to lift weights when you are already running four or six days a week. However, by targeting the muscles that you use for running, strength training can help you run faster.
Also, strengthening the parts of your body that support your running can help keep injuries at bay. This exercise strengthens the gluteus medius muscle around your hips to increase your lateral stability, preventing hip injuries from the constant pounding of the road.
This is a great all-in-one exercise that engages your lower back, hips, shoulders and upper back. The previous exercises strengthen the muscles that support running, but this one directly works the muscles used when you run.
This exercise will give you an extra burst of power with every stride. Strengthening your core with this exercise will stabilize your body and keep your body upright as you run. Hold the dumbbell with both hands and let it hang between your legs.
Keep your back straight and your head up. Lunges strengthen the gluteus medius, the muscle along the outside of your hip. When you strengthen this region, you keep your hips strong and, hopefully, uninjured. Step out to the right with your right foot and shift your body weight over the right leg.
Squat down until your knee makes a 90 degree angle. Keep your back straight. You need your brain to get you there too. There are three mental exercises you should try during your training.
Try them all. Then you can figure out which works best to help you get your mind off your pain and the distance you still have to run. First, brace yourself.
Embrace the fact that you will probably feel uncomfortable, perhaps even suffer a bit. You want to expect your body to struggle to perform well.
Next, think positive. As you run, try to catch or stay in contact with a runner ahead of you or maintain a specific pace. Training for a marathon is indeed a license to eat more, but be sure to be smart about how you fuel yourself.
However, feeling hungry all the time signals the need for a dietary change. Some favorites? Clementines, homemade applesauce, dates covered in dark chocolate, pickles, feta cheese and dry-roasted, salted peanuts.
It is not uncommon to gain weight while training for a marathon. When you are training for a marathon, you need high-quality nutrition.
Eating too much and eating the wrong foods can lead to bloat and weight gain. Kopecky suggests that you focus on eating whole, instead of processed foods, and eating what you feel you need versus tracking your food down to the calorie.
This means eating fats, such as butter, red meat, dark meat chicken with the skin, coconut oil and olive oil, which will help you feel full. Processed foods that strip out fat typically replace them with things like sugar, which leave you hungry for more.
Check your sweat rate. Weigh yourself before and after a long run and calculate the difference to determine how much weight you lost in fluid.
Then, make sure to take in that many ounces of fluids during the next run. As the weather changes, so too does your sweat rate, so adjust your fluids appropriately as the weather gets hotter or cooler. Stay away from foods that are high in fiber especially cereals with fiber added to them and raw vegetables in the 24 to 48 hours leading up to a long run or you may be forced to hunt down a port-a-potty. Never underestimate the importance of sticking to your training plan as much as possible and getting all the right practice in—especially with your long runs.
On that note, if you are suffering from an injury or recovering from a cold or other illness, do not push yourself. Your immune system is already working hard to heal and adding the stress of workouts will not help you get back to your training any sooner. If you are able, consider taking easy walks or doing a restorative yoga session instead. Above all, listen to your body and give it the time it needs to recover. Plan to have an intake of — calories each hour of your run to give your muscles and the rest of your system what it needs to keep going.
You can get these much-needed calories and hydration through gels, bars, sports drinks, and water. A lot of this is about trial and error, but once you find what works during training, stay with it for the race. The half-marathon is considered to be a yellow-zone race and is at about a 7 on that 1—10 scale. You will run approximately 15—30 seconds slower per mile than you did during your 10k. Take your average mile-per-minute goal pace but this time, begin the race running at about 10—15 seconds slower than that number for the first 1—3 miles.
Slowly and carefully—but always with determination, of course—increase your speed from mile ten through the last mile so you can safely crush your goals.
Remember that the adrenaline and excitement of race day will likely push you to run faster than you have throughout your training, so learn how to channel that energy and properly pace yourself throughout the course! Runners, on your mark. Each of these events is an impressive achievement. So bask in your feel-good vibes and your pride and stop here if this is where you choose to stop. Or, by all means, keep going.
You have a passion for running better than you ever have. This is it—the bucket list race of long-distance running! The good news is that finishing a marathon is absolutely possible! For a beginner marathon runner, we recommend you start an week training plan after significantly building up your aerobic base and getting quite a few long runs under your belt. At this distance, many runners find it beneficial to work with a running coach or group to get support throughout their training.
If this is your first marathon, your main goal needs to be completing the marathon without any injury. You should be proud of yourself for sticking to your training plan and crossing the finish line. Another critical component of your strategy will be hydration and calorie intake, similarly to the half-marathon. Keep the same numbers in mind that you used for the other long races when it comes to a range that fits your individual needs, based on factors like weight and sweat.
Drink a bit each mile, or determine a more specific amount by doing a quick calculation based on your findings before and after a run. You can check your sweat rate based on your weight and doing some simple math. Weigh yourself beforehand and then again afterward and when you see what the difference is, that is how much water you lost—and about how many ounces you want to replace.
This one is seen as being in the green zone and raced in a 5—6 range on the scale, as you should plan to run a whopping 30—60 seconds slower than the half marathon. Be sure to begin your race at up to 20 seconds slower per mile than your goal pace because even though you want to be conservative in the early miles, if you go too slow you will have to make it up later.
Just hang in there and try to make up the time and distance left by as evenly as possible spacing out the remainder. Once again, this is not a sprint—going from 5k to marathon is a well-planned and prepared masterpiece.
The sections contained earlier in this guide should help get you where you want to go during your 5k to marathon adventure, but there are a few more things to note. Things like professional equipment, proper nutrition, and the rest you give yourself in between training sessions leading up to the various races will also help determine how well you do.
Marathon training should take place over the course of 16—20 weeks. Note that most training plans are created with the assumption that you, as a beginner marathoner, have already built a steady base and trained for races of shorter distances. Look into which races you want to do, as each location may offer a slightly different terrain and may or may not have the home field advantage of having loved ones able to cheer you on for moral support.
Regardless of the place, each long-distance race is a commitment, so schedule it way ahead of time so you give yourself plenty of advance notice. You have to build yourself up over time to get where you want to be. Try not to have too many sessions in a row. Sign up for free! What does marathon and lightweight pro do? Its really hard to get these perks pro and Im wondering if its worth it User Info: Baneblade Accepted Answer. Marathon Pro will allow you to climb objects faster, like climbing out of a window or moving up a ladder, and Lightweight Pro allows you to more quikkly aim after sprinting.
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