you have signed up for your first marathon, and now the hard but fun work of training for it begins. you might experience an initial hump where you’re slogging through the first week or so of regular running, but once that’s over you’ll settle into a routine and start to enjoy and look forward to your runs (honestly). by increasing your running to make sure you can complete 42.2km you’ll be getting fitter, healthier and almost certainly happier every day, because regular exercise is great for both your body and your mind. the plan also includes a half marathon at the end of week eight, so you gain some experience of what a long race is like before your marathon – check out our picks of the uk’s best half marathons to find one that fits the plan for your marathon. before we get to the details of the schedule here’s a little more on the structure of the plan and advice on adhering to it. so if you can maintain 6min/km on long runs, you are likely to sustain that for the full marathon distance, and you’d be looking at 4hr 13min.
it also will make you a better runner: as you are pushing yourself more in intervals and hill sessions, you will improve your lactate threshold and aerobic capacity, making you more comfortable running at a faster pace.” “fitting in the sessions is always difficult with work and other commitments, plus the lack of light in the winter months. other, shorter sessions can be done monday to friday, either in the morning or at lunchtime if your work has shower/changing facilities, and then after work. the key is planning: work out the logistics and put the sessions in a diary. for the core sessions in these plans, try and do five to ten minutes of cycling, running or rowing beforehand, then warm down with a five-minute jog.” “rest days must be adhered to, but they can include active recovery, such as 20 minutes of easy swimming or cycling. or try a five-minute ice bath followed by hot shower held over your legs for 30 seconds. on training days, make sure you do that after the run or core sessions.” strides: these are fast, short sprints at around 85% to 95% effort. ease into these intervals for the first five seconds at a fast pace, before building up to speed, then slow yourself to a stop over the final five seconds.
this training plan is for you if this is your first marathon and you’re simply aiming to get round the course in one piece. how long does it take to train for a marathon? most typical marathon training plans are 16 to 20 weeks long. during this time, you’ll typically run three to five times a week, increasing your mileage as you get nearer to race day. part ii: how to use a traditional 12-week approach to race well. by pete rea; for active.com, 16 week marathon training plan, 16 week marathon training plan, 14 week marathon training schedule sub 4 hours, 12 week marathon training schedule, marathon training plan for beginners.
it is a gently progressive program involving four days of running a week. you will learn much, much more about how to train for a marathon by signing up for marathon training 14 half marathon training 7 5k training 4 8k training 3 beginning and experienced runners can both use this 14-week training plan, 14-week half marathon training schedule week for a while before you start this (or any) half marathon training plan. if that describes you, dedicate between 14-18 weeks of training solely to the marathon. intermediate, 30 week marathon training schedule, 20 week marathon training schedule, marathon training plan pdf, free marathon training schedule
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