How do you train for a marathon?
The primary elements of marathon training are: Base mileage. Build your weekly mileage over time, running three-to-five times per week. The long run. Do a long run every 7–10 days so your body can adjust gradually to long distances. Speed work. Practice intervals and tempo runs to increase your cardio capacity. Rest and recovery.
What are the four building blocks of training for a marathon?
The Four Building Blocks of Marathon Training. The primary elements of marathon training are: Base mileage. Build your weekly mileage over time, running three-to-five times per week. The long run. Do a long run every 7–10 days so your body can adjust gradually to long distances. Speed work.
What is the marathon training journey?
And the Marathon training journey is the ultimate running experience. You’ll gain the endurance you need through weekly long runs and recovery runs. And you’ll work on becoming a more efficient runner through a large selection of Speed Runs.
What is the best way to train for a sub 3 hour marathon?
A free, advanced training plan for runners aiming for a sub-3:30 marathon. You’ll need to be pretty used to running several times a week, as this plan builds up from 44 to 60 miles, training over 6-7 days. A 5:00 hour marathon is approximately 11:30 per mile though a target pace training of 11:00 per mile (4:48) could be beneficial.
What is periodized training for a marathon?
This is the basic idea of periodized training, and it’s something a coach can help you plan and execute. Once you’ve built to 18 to 20 miles on your long runs, it’s time to plan the longest run you’ll do before your race. This usually takes place about four to six weeks before race day and should be between 20 and 22 miles long.
Are there any free marathon training plans available?
There are a huge variety of free marathon training plans available online, many of which are specifically written for first-time marathoners. In deciding which might best suit you, a good place to start would be to ask yourself the following questions: What has your average weekly running mileage been for the last two months?
What is a smart marathon training program?
Low-impact exercises like cycling, swimming, elliptical, rowing, and deep water running can supplement your training and help prevent overuse injuries. Respect the rest day: A smart marathon training program will have at least one rest day per week or a cross-training day. Your legs need time off to recover and rebound from training.