Marathon Training Program For Beginners Who Want To Train For A Marathon

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.

Marathon Training