Last updated: July 31, 2013
This training guide is perfect for a beginner and a first-time marathoner whose goal is simply to finish the 26.2.1-mile race. To start this plan, you should have been running for at least two months and should have a base mileage of about 12 to 15 miles per week.
You will get a lot of motivation from participating in a race, it is just great to be together with other runners who have the same goal in mind.
It is all about having fun. Enjoy the whole surrounding of a race, and your main goal should be to finish the race, and this without injuries.
One of the first thing you should to do is find a race. Summer and fall are the most popular seasons for road races, you can find ones all year in some areas though.
I ran a race in winter-time, in a forest, that was a wonderful experience.
Find a race that starts in at least 20 weeks, because this is a 20 week training guide to run your first Marathon.
If you have not had a recent physical, please visit your doctor to get cleared for running. Better safe then sorry…
Marathon Training Schedule for Beginners:
Notes regarding the schedule:
Mondays and Fridays:
Your muscles actually build and repair themselves during these rest days. So if you run every day, you will not see much advancement.
Tuesdays and Thursdays:
After you warm up, run at a comfortable pace for the designated mileage on the schedule.
If most of your runs are on the road and you are not sure how far you are running, you can find out the mileage by using MapMyRun.com.
You can always drive your route in your car and measure the mileage using your car odometer.
Some Wednesdays are rest days others are cross-training (CT) days when you should do activities like biking, swimming, elliptical trainer. Do this at easy to moderate effort for 30 to 40 minutes.
This is your long, slow, distance run. Run the your mileage at an easy, conversational pace. Use you’re breathing as your guide. Don’t forget to cool down by running slower at first and then just walk for at least 5 minutes, you could also stretch after your run.
This is an active recovery day. You should run at an easy pace (EZ), this will help loosen up your muscles.
Enjoy your surroundings, listen to some good music…
Continue here: Important Tips
Thank you for using Jogging For Beginners to learn how to run a marathon.
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