If
you want a marathon training
program
to train for your first marathon then you need to follow a marathon
program that works for the complete beginner through to the advanced
marathon runner. Whether you want to train for a
marathon or a
half marathon then it is important to get your hands on a
marathon programme that has proven results.
Most
marathon training plans on the
internet are not designed for the beginner marathoner. That is why it
is important to follow a beginner marathon training schedule
for the novice runner.
Fundamentally,
the marathon program that you
choose to follow for your marathon preparation is to be structured.
It must include a proper build-up phase to your marathon. Plus a taper
period before your marathon. As well as a recovery period
after your
marathon.
If
you do not follow a marathon guide
that includes both a build-up phase, a taper period and a recovery
phase then you could get injured. You also run the risk of
not performing at your best.
In
the build-up phase of your training
you should build up your running mileage gradually. You should make
sure not to increase your weekly mileage by more than 10% in any
given week. If you build up your mileage
more than 10% in any given week then you run the risk of getting
injured during your marathon preparation.
In
the build-up phase you should also
follow a structured program that allows your body the chance to
recover from your training sessions. For
example, if each of your training sessions are long runs then you do
not allow your body the chance to recover properly.
Instead,
you should structure your marathon training schedule so that you have
one long training
session
each week. This is where you will get most of your marathon running
endurance and
fitness from.
The
rest of the week will allow your body to recover
from this long training session. To improve your endurance
and fitness levels you should also incorporate a semi-long training
session into your program.
Apart
from your long training session
and your semi-long training session, you should also do some shorter
runs to keep your body loose and supple. The reason
is so you can use this part of your program to remain loose and
supple when preparing for your marathon.
If
you follow this training
program and don't increase your total weekly mileage by more than 10%
in any given week you are on the right track. You will get yourself in
the best possible
condition to run a marathon on race day whilst minimizing your risk of
developing an
injury.
After
your build-up phase you should
then incorporate a taper period into your marathon training.
The taper phase should be between 3-4 weeks before you are set to run
your marathon. The taper period gives your body the chance to recover
from the build-up phase of your marathon.
During
the taper phase of your marathon
program you should decrease your weekly mileage by approximately 25%
per week. The final week before your marathon should be no more than
a few short and easy training runs. This will keep your muscles loose
and
flexible. This will leave you at your maximum energy levels on
marathon race day.
After
you have finished your marathon
you should also incorporate a recovery period into your
training program. During the recovery period you should rest for
between 1-2 months in order to give your body the chance to overcome
the stress the marathon put it under. You should also do the same for
your half marathon training program if you are running a half
marathon.
The
reason for this is that if you get
straight back into training you are more likely to develop an injury.
That's why your marathon programme is to include a recovery
phase.
If
you follow
this training
program for your marathon race will have the maximum
level of fitness on race day. It will also leave you in the best
chance to remain injury free. That is why if it is your first
marathon that you should follow marathon training programs that are
specifically designed for the beginner. A beginner training
program is most important if you want to get to the starting line
fully prepared and injury free.