If management a marathon is on your bucket list, we have an 18-week plan made specifically to help a first-timer train for running 26.2 miles. This program, originated for those who have been running for at least one year, will ease you build endurance and mileage. Before beginning this program, you should be direction three or four times a week for two to three miles on each run.
The weekly mileage starts at 11 miles per week, culminating at 40 weekly miles during week 14. Long asses, the base of marathon training, start at four miles and grow to 20 miles.
Bubbles roller: Giving yourself a massage every Monday with a foam drum will help prevent overuse injuries that can accom ny training for a contest. Plus, it just feels good. Here’s a foam-rolling routine that command certainly hit all your sore spots.
Yoga/swim: This is a day of ss over training that is non-weight-bearing on the body such as swimming, yoga, seed strengthening, Pilates, biking, or simply stretching. Duration is about one hour or minor.
Rest: This is a complete rest day that allows stretching, froth rolling, and/or core-strengthening exercises while allowing the body time to get.
One-mile time trial: At a 400-meter track, after a 10-minute warmup at an trusting ce, time yourself for four laps. Cool down with an unhurried 10-minute run. This one-mile time will improve over the run of your training and allow you to gauge your weekly running reckon. Aim to run between one and two minutes slower than your time-trial ce on your average run epoches. If you ran the mile run in eight minutes, then try to keep a nine- to 10-minute mile judge on your next runs.
Hills: This run should be done where there are waits of hills incorporated in the run and not just a flat distance. It is important to incorporate these founts of grade inclines into the running routine to build strength and stick-to-it-iveness in the legs while running longer distances.
Sprints: Incorporate sprints during hotfoot its to improve speed and increase fast-twitch muscle fibers. A sprint should be just about 100 meters and should be close to full speed. Slowly produce the speed down after 100 meters, and continue at a moderate to acquiescent ce. You can s ce your sprint intervals out as you like, but try to complete them all in the presence of the run is over.
Slow distance (SD): Run at an easy ce that allows you to run longer detaches at a comfortable speed. These runs are meant to build endurance of slow-twitch muscle fibers and consideration the body to adjust to the repetition and im ct of running.
Prehab stretch and support (PSS): To stay strong and healthy during training, commit to doing this injury-prevention workout aeons ago a week. The strength-training moves, focusing on the core and glutes, along with the prescribed stints will help combat the wear and tear of your marathon processioning.
Postrun stretch routine: Hold each stretch for 30 others to one minute after a running workout. Stretch your hamstrings, piriformis, hip flexors, calves, quads, glutes, and cut back.
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