How To Complete A Marathon Training Schedule
Running a marathon is very much within the reach of most athletes; even those who are just beginning to run. The largest requirement for completing a marathon is to follow a well defined marathon training schedule that systematically progresses through a well defined series of workouts designed to progressively stress your body.
The most important element of any good marathon training program is to carefully train the body to deal with the damage caused by running for twenty six miles. The most important facet of this is to have a training schedule revolve around a single weekly long run. These long runs are completed weekly for at least 20 weeks and range in length from 7 to 21 miles.
I have been a running coach for over 10 years and never have I written a marathon schedule that has a runner completing any single run over twenty miles in length. However, what we do is conduct training that pushes runners to increase weekly mileage by 10% or so until they can comfortably conduct runs of varying lengths. This reduces the risk and tendency of injuries.
Parallel to these long slow runs, a good training regimen will also have it's runners doing short, focused, and aggressive speed workouts. This prepares the marathoner to run at his desired goal pace by mentally training the body to run faster. These speed workouts are very intense and consequently kept short and, like the long runs, conducted only once per week.
It's vital that the stamina workouts, the long runs, and the short aerobic speed sessions be kept separated. This allows a runner to train for the marathon by working independent body and energy systems separately. This will allow for one system to be stress while the other rests.
Another important element of marathon training that is often overlooked is the importance of having a strong support network of family and friends. Undertaking a race of this magnitude is not an easy task, though it is very possible. By employing the help of friends and family runners establish an important support network.
Perhaps most importantly is the need to stay healthy and injury free. This is done by building up endurance slowly. It is safe to add only about 5-10% per week to your total training miles. Any more than that and the runner is running the risk of serious injury.
Make sure you always put your safety and health first. Marathon running is no casual hobby so see your Doctor if there are any questions about your health.
The most important element of any good marathon training program is to carefully train the body to deal with the damage caused by running for twenty six miles. The most important facet of this is to have a training schedule revolve around a single weekly long run. These long runs are completed weekly for at least 20 weeks and range in length from 7 to 21 miles.
I have been a running coach for over 10 years and never have I written a marathon schedule that has a runner completing any single run over twenty miles in length. However, what we do is conduct training that pushes runners to increase weekly mileage by 10% or so until they can comfortably conduct runs of varying lengths. This reduces the risk and tendency of injuries.
Parallel to these long slow runs, a good training regimen will also have it's runners doing short, focused, and aggressive speed workouts. This prepares the marathoner to run at his desired goal pace by mentally training the body to run faster. These speed workouts are very intense and consequently kept short and, like the long runs, conducted only once per week.
It's vital that the stamina workouts, the long runs, and the short aerobic speed sessions be kept separated. This allows a runner to train for the marathon by working independent body and energy systems separately. This will allow for one system to be stress while the other rests.
Another important element of marathon training that is often overlooked is the importance of having a strong support network of family and friends. Undertaking a race of this magnitude is not an easy task, though it is very possible. By employing the help of friends and family runners establish an important support network.
Perhaps most importantly is the need to stay healthy and injury free. This is done by building up endurance slowly. It is safe to add only about 5-10% per week to your total training miles. Any more than that and the runner is running the risk of serious injury.
Make sure you always put your safety and health first. Marathon running is no casual hobby so see your Doctor if there are any questions about your health.
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