For example, you might run 4 X 1-mile repeats at a hard pace, with 5 minutes of slow jogging or even walking between the mile repeats. Intervals are a set of repetitions of a specific, short distance, run at a substantially faster pace than usual, with recovery jogs in between. It can increase your aerobic capacity and make your easy runs feel… well, easy! Intervals and tempo runs are the most popular forms of speed work. Speed work is an optional element to incorporate into your training program. So where do those last 6 miles come from on race day? With proper training, your body will take advantage of the peak shape your body will be in, the rest you offer it during a tapering period, and the adrenaline and crowd support of race day. Max distance: Most marathon training plans usually peak at a long run of 20 miles. For example, you might run 12 miles one weekend, 13 miles the next, then 14 miles, and then 12 again before moving on to 15 on the fifth weekend.ĭoing these runs at a substantially slower pace than usual builds confidence, lets your body adjust to longer distances, and teaches you to burn fat for fuel. Every 3 weeks, scale it back by a few miles so as not to overtax your body and risk injury. This should be done once every 7–10 days, extending the long run by a mile or two each week.
Your next step is to build up to a weekly long run. When building base mileage, never increase your weekly mileage by more than 10 percent from week to week.
You should run at an easy enough pace to be able to carry on a conversation. The vast majority of these runs should be done at a relaxed pace. Three-to-five runs per week is sufficient. Beginning marathoners should aim to build their weekly mileage up to 50 miles over the four months leading up to race day. Most marathon training plans range from 12 to 20 weeks. Adequate rest helps prevent injuries and mental burnout. Practice intervals and tempo runs to increase your cardio capacity. Do a long run every 7–10 days so your body can adjust gradually to long distances. Build your weekly mileage over time, running three-to-five times per week. The primary elements of marathon training are: The Four Building Blocks of Marathon Training To help you get used to the race vibe and identify your preference, run a few shorter races, cheer on a friend or volunteer at marathons.Ĭhoosing a marathon close to home may offer a "home field advantage" with the opportunity to run on familiar roads on the other hand, choosing a "destination" race can really stoke your motivation fire in the months leading up to race day. Marathons range from quiet, low-key races on backcountry roads to spectator-lined urban races with tens of thousands of runners.
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