This beginner marathon training
schedule will have you crossing the finish line in a matter of months
if you use it to run your first marathon.
However
if you don't use proven marathon training schedules to train for
your first marathon then you probably won't cross the finish line.
The
reason for this is
because most beginner marathoners go out and just train mile after
mile on their training runs. Because they train so many miles in a
sudden burst then many first-time marathoners develop injuries. The
injuries include achilles tendonitis, runners' knee or stress
fractures.
If
you don't follow a
beginner training schedule for your first ever marathon then you will
also most likely lose motivation half-way through your program. And
when you lose your motivation you won't do the training sessions that
will take you through to the finishing line.
The
main aspect of a
training schedule for marathon running is to have your heart-rate at
elevated levels
for a sustained period of time. Naturally you should consult a
medical practitioner before starting a marathon training program.
An
elevated heart-rate
for most people when training is around 70% of your maximum
heart-rate. If you can maintain a heart-rate at 70% of your maximum
heart rate for a sustained period of time then your fitness and
endurance levels start to improve.
The
reason for this is that the
physiology of your body starts to change.
Human
endurance levels
can be actively increased by sustaining an elevated heart rate. This
is most commonly done for the marathon by going out and training
relatively long distances.
If
you simply go out and train
mile after mile day after day then you will most likely develop an
over-use injury.
A
better way to train if
you are a beginner marathoner is to follow a marathon training
schedule that has been proven to work. This is the type of marathon
training program that most first-time marathoners fail to follow when
training for their first ever marathon.
The
marathon training schedule
for beginners you should follow for your first marathon must set out to
vary
your training miles throughout the week.
For
example, on the
weekend you should do your long training session. Mid-week you should
do a semi-long training run. You should incorporate two shorter
training sessions throughout the week.
You
should then include at least two
complete rest days into your marathon running schedule.
Following
such a
marathon training schedule should see elevate your heart rate for
sustained periods of time. Plus incorporating the shorter training
sessions into your schedule you will also develop the necessary rest
periods that your body needs to recover.
You
should also start
out slowly when following this weekly training schedule. Your first
week of training should feel comfortable and you should then build-up
your total weekly mileage from there.
In
order to have a
balanced training program for your marathon you should then build up
your weekly mileage slowly. Personally I use the 10% rule in that I
never increase my weekly mileage by more than 10% in any given week
that I train.
I
find that if I adhere
to the 10% rule then I'm less likely to develop injuries in the
build-up phase of my marathon training program. However if I increase
my total weekly mileage by more than 10% in any given week then I
become prone to developing injuries.
I
feel the reason for
this is that increasing my weekly mileage by more than 10% in any
given week does not give my body the chance to recover properly. This
places not only stress but also strain on my body whilst running. And
it is this stress and strain that typically leads to injuries.
You
should also aim to
peak your training schedule around 3-4 weeks before your marathon.
The reason for this is that you can then incorporate a taper period
into your marathon training to leave your running muscles rested and
full of energy on race day.
Following
a marathon
schedule to train for your first marathon not only builds your
endurance levels the right way but will also lessen the likelihood of
developing injuries. That is why it is important to follow a proven
beginner marathon running schedule when training for your first
marathon.