A good marathon training schedule
will
see you finish a marathon. However, the problem with most
first-time
marathon runners is that they do not follow a training program that
allows them to complete their race.
In
order for you to complete your
marathon, you should follow a marathon schedule that gives you the
correct training sessions. That way you can reach your maximum fitness
level without
developing a running injury. The way to do this is to slowly build up
your weekly mileage.
That
is where the 10% rule comes into
play.
If
you increase your marathon training
by more than 10% in any given week then you run the risk of
developing an injury. However, if you don't increase your training
enough then you won't be fit enough on race day to perform at your
best.
That
is why the general rule is to
increase your marathon training by around 10% in any given week. By
following a training schedule that gets you the results you are after
when training for your marathon.
To
increase your marathon
running training by a maximum of 10% in any given week, you should also
follow a schedule that varies your training. You
will get the maximum fitness benefit by doing long runs. However, if
all of your training sessions are long training runs then you will
start to feel tired and lethargic as you go further into your
marathon training.
That
is why you should break your
marathon training up into one long training session per week. Plus
several short and semi-long training sessions.
A typical training schedule for marathon will look similar to this:
Monday
– Rest day
Tuesday
– Short training session
Wednesday
– Semi-long training session
Thursday
– Short training session
Friday
– Rest day
Saturday
– Cross-training (swimming, cycling)
Sunday
– Long training session
You
will get most of your endurance on
your long training session and your semi-long training session.
However, you should include some shorter training sessions
into your marathon preparation. That will give your body a chance to
recover. Plus, the shorter marathon training sessions will give your
legs and body shorter speed sessions and add variety into your
training program.
Ideally,
when you want to run a marathon you should do your longer
schedule runs on the weekend. The reason for this is you generally have
more time.
For
example, towards the peak of your
marathon preparation you will be out on the road for a good couple of
hours. Naturally, you will not be going at marathon race pace during
these sessions. If you did you will run the risk of developing a
niggling injury.
Ideally,
you should aim to do
this part of your marathon program at around 70% of your
maximum heart rate. Of course, check with your medical practitioner
before starting any marathon schedule to make sure it is right for
you.
As
you increase your marathon training,
you should peak your weekly mileage around 3-4 weeks before
your race. The reason for this is that you need a good taper period.
The taper period allows you to recover from the amount of
miles that you have put into your legs during your build-up.
Putting
a taper period into your
training schedule will give your body a chance to recover from the
demands of training for a marathon. This will leave you feeling
fresh and full of energy when you line up at the start of your
marathon.
In
summary, your marathon training
schedule should aim to have you lining up at the start of your
marathon in peak condition and injury free. The best way to do this
is to follow a marathon training schedule that works.
The
marathon training program you use
should increase your weekly mileage by not more than 10% in any given
week. Plus it should break up your weekly training sessions into a
long marathon training run, a semi-long run, several shorter runs . And
if you are up for it, include
a cross-training session as well.
Following this type of structure will give
your body the chance to recover from the endurance-building long
training session.
Your
marathon training schedule should
also have you peak your training sessions around 3-4 weeks before
your marathon race. You can then
incorporate a taper period into your marathon preparation.
The taper
period will allow your body to recover from the demands put on it
during the build-up phase. Following such a marathon training
schedule should leave you at your maximum peak physical performance
on race day.