4-Week Marathon Training Program
How To Train For Your First Marathon: Week 1.
The Benefits of Running:
I must say that I have not always been a fan of running. I’ve run several races in search of the runners’ high, but have often been left feeling the aches and pains of recovery instead. After doing much research I can honestly say that I now enjoy running, not to mention the benefits that come along with it. If you’ve ever wondered why people run, here are some of the reasons.
- – Great way to get into shape
- – Elevates mood
- – Raises good cholesterol
- – Increases lung function
- – Boosts immune system
- – Decreases blood pressure and resting heart rate
- – Strengthens the most important muscle in your body, the heart
- – Helps you lose/maintain weight
- – Boosts confidence
- – Reduces stress
- – Reduces appetite
- – Improves sleep quality
- – Helps to eliminate depression
Are You Race Ready?
There are many things to consider when training for a marathon and all are equally important. Whether you are an exercise enthusiast or just breaking into the world of fitness it’s a good idea to get a check-up from your physician. This exam should include an exercise stress test to rule out any health issues before you begin training for your marathon.
You also want to have the right shoes. Not enough can be said about the importance of having the right shoes for running. Today’s shoe selections range from barefoot to ultra stability and cater to all walks of life (pun intended) from flat feet to high arches. Check your town for a running store that will perform a foot analysis and recommend the best shoe for you. There are several online options, but your best bet is to get the shoes on your feet and give them a test run.
Some other gear you will want to have are Runner’s Lube to help reduce chafing, a water bottle and holder, sunscreen, extra-cushioned socks, and moisture wicking clothing.
Ideal Time To Train For A Marathon:
There is a lot of information out there regarding training time for beginner marathon runners. First and most important is how you feel. Do some research and find what works for you. Training for a marathon takes a lot of commitment and focus. Consider joining a running group for direction, motivation, camaraderie and accountability.
Most marathon training plans range from 12 to 20 weeks. Ideally, if you’re a beginner prepping for your first marathon you should follow a training routine that will gradually build your base mileage and improve your endurance. Some days you may feel like you can do more than what is required, but make sure you stick to the routine allowing your body to recover so you can get the most out of the training and avoid injury.
If you are a beginner the following program is a great place to start.
Pre-training Marathon Schedule:
|
WEEK |
MON |
TUE |
WED |
THUR |
FRI |
SAT |
SUN |
|---|---|---|---|---|---|---|---|
|
1 |
Walk/Run 15 minutes |
Rest |
Walk/Run 15 minutes |
Rest |
Walk/Run 15 minutes |
Rest |
Rest |
|
2 |
Walk/Run 15 minutes |
Rest |
Walk/Run 15 minutes |
Rest |
Walk/Run 15 minutes |
Rest |
Rest |
|
3 |
Walk/Run 20 minutes |
Rest |
Walk/Run 20 minutes |
Rest |
Walk/Run 20 minutes |
Rest |
Rest |
|
4 |
Walk/Run 20 minutes |
Rest |
Walk/Run 20 minutes |
Rest |
Walk/Run 20 minutes |
Rest |
Rest |
|
5 |
Walk/Run 30 minutes |
Rest |
Walk/Run 30 minutes |
Rest |
Walk/Run 30 minutes |
Rest |
Rest |
|
6 |
Walk/Run 30 minutes |
Rest |
Walk/Run 30 minutes |
Rest |
Walk/Run 30 minutes |
Rest |
Rest |
|
7 |
Walk/Run 20 minutes |
Rest |
Walk/Run 30 minutes |
Rest |
Walk/Run 20 minutes |
Rest |
Walk/Run 40 minutes |
|
8 |
Walk/Run 20 minutes |
Rest |
Walk/Run 30 minutes |
Rest |
Walk/Run 20 minutes |
Rest |
Walk/Run 40 minutes |
|
9 |
Walk/Run 20 minutes |
Rest |
Walk/Run 30 minutes |
Rest |
Walk/Run 20 minutes |
Rest |
Walk/Run 50 minutes |
|
10 |
Walk/Run 20 minutes |
Rest |
Walk/Run 30 minutes |
Rest |
Walk/Run 20 minutes |
Rest |
Walk/Run 50 minutes |
|
11 |
Walk/Run 20 minutes |
Rest |
Walk/Run 30 minutes |
Rest |
Walk/Run 20 minutes |
Rest |
Walk/Run 60 minutes |
|
12 |
Walk/Run 20 minutes |
Rest |
Walk/Run 30 minutes |
Rest |
Walk/Run 20 minutes |
Rest |
Walk/Run 60 minutes |
It’s a great idea to keep track of your mileage progress, but stay focused on the time while you’re running, not the distance.
Stay tuned for next week’s blog to learn more about marathon specific diet and nutrition, injury prevention, eating schedules for marathon training, and hydration tips for runners.
Now let’s get moving!
