Training20th November 2018
How to train for a marathon
When should you start to train for a marathon?Though some believe that you should take a whole year to prepare for a marathon, that’s not the most attainable goal for all. Much more realistically, Runner’s World recommends beginning 16-20 weeks in advance (three to four months), running three to five times a week. This will give you ample time to get your body and mind prepared, without rushing the process.
What should I do on training days?Your key focus should be on how far you can run - not on how fast you can go. Running 26 miles is no piece of cake and you don’t want to risk straining your muscles or injuring yourself because your body’s not prepared to go the distance.With that in mind, we’d recommend swapping between three styles of run each week, building on your body’s stamina, endurance and ability to smash out lengthier runs in Tandem:
- Long runs - See how far your legs can take you at least once a week or fortnight. Doing so will improve your ability to run further, boost your confidence, help you to burn more fat for fuel and increase your Overall stamina.
- Interval runs - These are runs which consist of measured sprinting and jogging segments - you should do them at least a couple of times a week. It sounds simple, but fluctuating between speeds during a run has great effects on your aerobic capacity and ultimately will make the marathon much easier.
- Relaxed runs - Embark on some easy, outdoor runs once or twice a week (after your interval or long runs). These will keep your body flexible and muscles limber while you’re recovering from your more intensive sessions.