Sunday, 6 June 2010

Marathon Training Schedule For Beginners

By Richard Stokes

If you would like to train for your very first marathon then it is essential you know exactly how to train. The main reason for this is that you can harm your body if you begin running for your marathon the wrong way. What most very first time marathon runners do is over-train in the initial stages of the marathon preparation.

The main reason for this is that their motivation levels are usually very elevated and they believe that the way to get fitter is to go out and train lots of miles. Training a lot of kilometers will get you fitter than if you lay around the house and do nothing. Nevertheless there is a correct and a not correct way to get those critical miles into your legs.

If you are like most marathon runners who are training for their very first ever marathon then you'll start training a lot of miles and wonder why you start obtaining niggling injuries. The main reason for this really is that your entire body is not yet ready to train a lot of kilometers. The best method to begin training for the marathon is to improve your mileage slowly. To do this you ought to begin to track how many kilometers you're training every week. Then you definitely ought to increase your total weekly mileage gradually. For example if you have elevated your grand total weekly mileage to 25 kilometers per week then you should aim to train 26-27 miles within the following week.

The concept right here would be to just increase your mileage by around ten percent each 7 days. Should you follow this marathon running routine to slowly improve your total weekly mileage then you definitely should not get any debilitating injuries in your marathon preparation. However, you ought to also split your training sessions into longer and short runs simply because this is usually the most effective way to put miles into your legs. What most marathon runners do is usually a long run sometime on the weekend. This really is where you'll get your greatest fitness levels from. This long marathon training session ought to then be followed up by a rest day in order to give your muscles the chance to recover from the hard session they've just carried out. You should also incorporate a semi-long marathon training session into your marathon training plan. Most marathon runners do this session mid-week, usually on a Wednesday.

Either side of this semi-long marathon training session you ought to also do two shorter training runs so you maintain putting critical miles into your legs. Most newbie marathoners who get past the very first couple of months of training for their marathon also make the mistake of running right up until their marathon race. Then they speculate why they feel tired and lethargic on the day of their race. A better way would be to aim to peak your marathon running around three weeks before your actual race. The reason for this really is so that you can then incorporate a taper period into your running program. If you do this taper period into your running plan then you will be fully recovered after the months of marathon running that you have just completed. Some beginner marathoners believe the taper period isn't worthwhile putting in their marathon running plan.

Nevertheless it is near impossible to get any fitter within the last month before your marathon. That is why it's essential to put in a taper phase into your marathon training program. It'll leave your legs and body feeling fresh and rested around the day of your marathon race. By following a marathon training routine that's particularly designed for newbie marathoners then you're giving yourself the very best chance of finishing your marathon race. Obviously it'll not guarantee that you will cross the finish line, however if you are cautious then you'll most likely avoid getting injured within the build-up phase. This is the type of marathon running plan that most beginner marathoners often incorporate into their training routine. Nevertheless it is suggested to follow a beginner marathon running plan which is proven to get results.

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